Ice questions- how to do it.

[TEGS77]

Hiya all,

I havent been using ice and I wondered how you do it, im not sure where i put it or nothing please can you let me know
if it helps swelling then im up forit.
xxterssa

[rugby nut]

YOU HAVE'NT BEEN USING ICE 

[TEGS77]

NO X

[gavpage]

Tegs,

You should be using ice for about 20 mins every couple of hours - this can ben as simple as a frozen pack of peas in a t-towel (stops freezer burns).

I tend to do this after I have odne my exercises and just before bed.

Gavin

[TEGS77]

I KOW THIS IS A REALLY STRANGE QUESTION WHERE DO I SHOVE THE ICE!!
AND WILL IT BENEFIT ME

[gavpage]

Put the frozen peas in a t-towel, and then place it on your knee.

I generally put it on the swollen part of the knee and then move it around to the sides, and underneath.

I also have a Cryo-cuff which works by putting ice codl water into a velcro cuff around the knee. These cost about £130 new, but I got mine on e-bay for less than that.

Gavin

[TEGS77]

WILL IT TAKE AWAY THE STIFFNESS IM GETTING ASWELL X

[UK Girl !]

tegs
part of the stiffness is caused by the swelling so yes along with doing the physio and Ice and elevation it will really help - I am sure we went through this on another one of your threads recently - it really will help.

[TEGS77]

HIYA Thanks for your reply, im sorry I have had to ask you twice! its just i havent been told anything about ice.
will try it and see how i go
xtegs

[rugby nut]

I have a product called a Coldone knee wrap. It has gel inside it which freezes & you just wrap it around the knee, then put it back in the freezer for at least an hour. I've got it on now. I also have two gelpacks which also freeze & I put these inside the wrap for greater effect. Watch out for ice burns though.

www.return2fitness.co.uk

[luckygrandma]

Hiya all,

I havent been using ice and I wondered how you do it, im not sure where i put it or nothing please can you let me know
if it helps swelling then im up forit.
xxterssa

You can make your own ice packs as well.

two gallon size plastic ziplock bags
3 cups alcohol
1 cup water

You put 3 cups of alcohol in the plastic bag and one cup water. This alcohol keeps the ice from freezing solid.
Put this inside of another plastic bag to seal it better.  Put in freezer.

You should make 4 of these so you always have two on hand.

Put one ice pack on the back of your knee and the other one on  the front , 20 minutes on and 20 minutes off.  Put a towel or pillow case on your knee first so you don't get burned.  These wrap nicely around your knee to get the whole knee. Many people don't think to put ice on the back of the knee but it is swollen there too. This feels really good. I can't believe your therapist or doctor didn't tell you about iciing. Ice is your best friend through this.

I think the pea idea is messy and costly. I know I couldn't afford to buy peas to put on my knee. You'd need a new bag daily as they are going to get mushy.

[UK Girl !]

Hey the peas are brilliant - I have 2 bags that I alternate (use one/freeze one) and they mould round your leg!

[gavpage]

The peas work well - as anja said, fit nicely around your knee.

They don't get messy, as I don't let them defrost - The cold of the midlands must keep them from defrosting too quickly!

Gavin

[Jules]

A nice warm bath then I use biofreeze gel, this helps too.
You will only get rid of the stiffness by moving around.
Jules

[TEGS77]

thanks all x