Contrast bathing

Contrast bathing for ankle Rehabilitation, Brilliant for injury rehabilitation better than ultrasound

I do this after most runs. My method involves sitting in the bath as it's running and then holding each ankle under the cold tap for a bit. This has the added advantage of elevating any potential ankle swelling. :)

But really, how should you do it?

Get Two containers fill one with very cold water with a couple of ice packs , the other with hot water half boiling point 50 C place foot covering the ankle joint in cold for 60 seconds then take it out put it into hot for 60 seconds repeat the cycle 3 times cold hot cold hot cold hot. then place foot covering the ankle joint in a luke warm bowl of water for 60 seconds.

Then massage around the foot & ankle pushing massage strokes up the calf massage calf and then do some ankle mobility exercises, do this once a week and you will notice a difference

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Originally Posted by injury advice

Contrast bathing for ankle Rehabilitation, Brilliant for injury rehabilitation better than ultrasound

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yes I've used this a few times but it may be worth noting that this shouldn't be done until the initial swelling as gone down as all you will do is promote further swelling.

"ice(Rice)" for a few days first then hot/cold

In the acute stages of any soft tissue injury, Acute meaning when the injury ocurs. First 48 - 72 hours work on the RICE (Rest. Ice, Compression, Elevation).

Contrast bathing is only to be started when the acute stage has passed. contrast bathing then in my view one of the best ways to speed up the recovery and promote healing. If you are not sure how to or when to use contrast bathing give me a call in the clinic & i will talk you through it

I've just followed these instructions on a nagging ankle/tib tendon issue I've been having and it seems to feel good, although the hot water part was pretty painful :O

I've done it before but never had the hot water that hot and didn't time it either, just a brief dunk in either so probably that's why it didn't work well. Good post.

My doctor told me I had acute tendonitis. I said: "Thanks very much."

Hello i have strained my Achilles tendon on a 10h long run on sunday ; The swelling of the middle portion of the tendon has gone away; in the mean time i have been icing the tendon; applying Votaren and letting it bath in cold streams and wearing compression socks when i sleep...

Would contrast bathing help speed up the rehabilitation of the tendon or is this suggested only for strained ankles ?

I need to be ready for thr utmb on the 27th

Thank you ...

I used contrast bathing as part of my treatment for achilles injury, prescribed by my physio. Achilles injuries in us oldies take a long time to fully repair and over the long months I was used all the usual stretching techniques, acupuncture, hot/cold bathing , ultrasound and ice.
There is no miracle cure, but every little bit helps the healing process. My understanding is to get a blood supply running to the injury, and so speed up the recovery, hot & cold helps this.
But I would see a physio first, and be prepared to be told something you don't want to hear.

I'm using two hot/cold packs to treat at the moment, freeze one boil one and keep swapping them over.