I have been dealing with shin splints off and on for well
over a year. I have also had some
Achilles tendonitis. One of the best
things you can do for both of these injuries is to ice them several times a
day.
Do you still use a bag of peas or ice? There are more effective ways to ice those
pesky injuries. Two popular options are
the cup method and the CryoCup. By
applying the ice using the cup method, you are essentially combining the
benefits of using an ice pack with massage, which will reduce the time it takes
for the cold to penetrate to the injured muscle or joint. You greatly reduce the amount of time you
will need to ice. I typically will use
the cup method for about 5-7 minutes per session. With a bag of ice you would
ice for 15 minutes and still would not get the same benefits as the cup method.
The CryoCup is a plastic cup with a ring that holds the ice
when removed from the cup. This allows
you to keep your hands from getting too cold when holding the ice. You can find the CryoCup on Amazon starting
at about $7.50.
There is a cheaper option though. I bought a package of solo cups at the
store. I fill up a cup or two and keep
them in the freezer. Make sure to leave
a little room at the top of the cup because the water will expand when it
freezes. Once frozen you can just pop
the ice out or cut the cup open. To keep
my hand from getting too cold, I just hold the ice with a folded wash
cloth. This is an inexpensive solution
to icing that works well. A 50 count
package of Solo cups is about $3.50 at your local grocery store. Some people
also use Styrofoam or paper cups. Make sure to put a towel under you so the
water does not go everywhere.
Let me know what other methods of icing you have used and
how it worked.
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