Ice Water Treatment For Achilles Tendinitis, Ankle Sprains and Plantar Fasciitis

Before using this treatment make sure you've had your injury assessed by a medical professional.
This video is designed for the treatment of mild achilles tendinitis, swelling from ankle ligament sprains and tendinitis in the plantar fascia.
Take a bucket, bowl or cooler box
Half fill it with water
Add Ice cubes or ice blocks
Leave it for 10 minutes if you want the water to be really cold
Immerse the foot / feet in the water for 6-8 minutes
The first 60 seconds may feel really uncomfortable if the water is close to freezing point. You may experience a very heavy ache in the lower leg and this may extend into the hamstrings and glutes. If you get past the first 60 seconds then things gradually start to feel more bearable. Keep your feet moving to avoid warm water collecting on the surface of the skin. After 6-8 minutes, remove the feet and either place them in a bowl of WARM water (not hot) for a few minutes to bring bloodflow back to the toes (or dry off and put on a pair of socks and allow the feet to warm up over the next 60 minutes).
This treatment will help with reducing:-
Inflammation in tendons and ligaments
Pain in the ankle area
Swelling following a sprain or strain
Use this ICE WATER treatment in conjunction with other prescribed therapies such as K-tape support, electrical therapy and physical therapy.
Ice the foot / feet twice (or 3 times) per day in the acute stage of injury and reduce to once a day when things start to improve.

[@PlatiumBeats]

As a current G league player, to all hoopers (basketball players) watching, age 25 years and above ice foot bath/ice bath every day after training/games is a must! For a long healthy career. In fact to all athlete there no way around it, it's a must.

[@OFFTHEDRIBBLETV]

Thanks!

[@MrJulian7005]

What team you play for ?

[@O-B1]

Thank you! I am incorporating this into my rehab efforts. I might start doing it after runs once I recover.

[@AdamEn24]

Thank you!

[@untipcubreton]

Thank you very much indeed!

[@ashishnetam1568]

Chicha Kamal ki jankari very nice. Very helpful video thanks.

[@Emojihastag]

I do it daily after workout.. and it feels so so relaxing ... my gosh❤

[@Sirhc2023]

I am going to try this.

[@mohamedmoni640]

Works for me thank you

[@kentedgar442]

Ok bc of your video i touched it out with breathing through it and grabbed my phone and started texting my wife to take my mind off of the pain. Thanks hope this gives me some relief, I can not walk at the moment bc the joint is inflamed. Also did not know my foot can turn so many colors lol

[@madebykiidd]

I've started doing this just with cold water I'm noticing a major difference in my recovery I recommend this all day

[@bingbong420alldaynight3]

It hurts like hell how do I do it

[@bingbong420alldaynight3]

I sprained my ankle yesterday

[@madebykiidd]

@@bingbong420alldaynight3Get a tub you can put your whole foot in just above your ankle. Fill it with really cold water as cold as you can get it use ice if you can then put your foot in for 10mins. Do it a couple of times a day and it will take away the swelling. Hope you get better soon

[@bingbong420alldaynight3]

@@madebykiidd thanks nigga

[@sakulaku4280]

wait just cold water no ice?

[@libanibrahim2476]

Very helpful

[@elad_sefarad]

And painful 😖

[@mirtaguzman4152]

Thank you!!! It hurt so bad I thought I was trippin haha

[@honeycandy5741]

my god that HURTS!

[@izzyb9098]

Would this also help with Tarsal Coalition?

[@malgorzatatylki4571]

This hearts how are you doing this

[@hridaimanav3620]

I’d got treated with Achilles Tendonitis surgery (Calcaneus Evulsion) in 2017 and got recovered over a time by physio therapy…But now again in the year 2021, encountered swelling, pain and stiffness around the area…Is contrast water bath “Hot, Cold, Hot” suggested…Kindly suggest with correct information…Thanks

[@soypolo8163]

Can I apply IcyHot after this?

[@eze876]

Does this help with plantar fasciitis?

[@danielleon2535]

can you do this with an achilles tendon tear?

[@adrianoavitabile]

Thank you! I tried this today for the first time ever and I can't believe I didn't start earlier. My swelling went down just a bit immediately but I am really looking forward to doing this very often. Is there a limit to how long one should do this over a period of time or can I do it essentially as long as I need it?

[@achilleshealerssportstherapy]

Hi, glad it helps! You can continue to ice the ankle for as long as the swelling is troubling you, especially after exercise. Some ankle sprains can take 6-8 months to fully recover, so use the ice water treatment whenever you feel it will be beneficial.

[@SirHumano97]

Thanks for the info. I was trying this out and it was very painful, so I needed some guidance just to know I wasnt gonna damage my foot trying to tough it out.

[@achilleshealerssportstherapy]

Yes, it can be uncomfortable. If so, try starting with a mix of cold & hot at about 12 Celsius then gradually reduce the temperature of the water over the weeks as you get accustomed to the treatment.

[@kentedgar442]

I had a totem pole break in the ankle and I cant keep my foot in the ice longer than 30 to 45 seconds hurts so damn much

[@edward4645]

Can you do this to help recover after a run and with shin splints? But with a taller bucket?

[@achilleshealerssportstherapy]

I use ice baths (similar to professional sports teams) when cooling the thighs, shins, calves etc. Run a cold bath and sit in it for 3-4 minutes. You can add ice if you feel you need it colder.

[@todaywaspretty6309]

On recovery journey from an achillies tendon rupture. Have noticeable ankle edema right now, can I try this modality to reduce swelling?

[@achilleshealerssportstherapy]

This is a great treatment to reduce edema and pain. Another great treatment to try is Deep Oscillation Electrostatic Pulse Therapy which will help bring the damaged tissue back in to a normal state. www.ahst.co.uk/deep-oscillation/

[@winteriscoming4379]

Hi Richard, do you think ice bath work could help with recovery after an operation for a ruptured Achilles tendon. Thanks

[@achilleshealerssportstherapy]

Your surgeon may suggest allowing the scar to heal naturally, rather than using ice to reduce inflammation. Since posting this video there have been developments in the thoughts of some therapists who prefer the PEACE & LOVE approach rather than PRICE/RICE methodology. www.ahst.co.uk/wp-content/uploads/2020/06/PEACE-and-LOVE-for-soft-tissue-injuries-11-300x213_b4b8b5bfe7af56f6b8aa122650aee140.jpg

[@achilleshealerssportstherapy]

ahst.co.uk/wp-content/uploads/2020/04/PEACE-and-LOVE-for-soft-tissue-injuries-12.pdf

[@OnTheRiver14]

the aches up my leg are worse then the cold water

[@ChrisHaggarty]

I’ve have damaged my retinaculum so could this also help? I need to sort this out as it’s really debilitating and keeping me back from even the simplest of exercise. Thanks

[@achilleshealerssportstherapy]

Presumably you’ve had a scan to establish the extent of damage and hopefully your consultant has ruled out the need for reconstructive surgery? If it is “just” tendinitis of the retinaculum then this ice water therapy will help to reduce inflammation and pain.

[@ChrisHaggarty]

Achilles Healers Sports Therapy Thanks for your reply.

[@johngiovanni6045]

Brings down inflammation on a severe Achilles issue, near the insertion. But wonder if it heals?

[@Bdrokinbridger]

But sometimes, I have sprained my ankle. I need a ice to heal up. Anyways great work!

[@KP-nr9fi]

Can I do this post surgery if protecting my foot so it doesn’t get wet? (3 weeks post foot surgery, no water had touched my foot I use bag and keep outside of shower)

[@achilleshealerssportstherapy]

If you place your foot in a large air tight plastic bag then you should feel most of the benefit of the cold therapy, although there will probably be a few air pockets that will stop complete contact. It’s certainly worth a try and much better than trying to apply inflexible ice packs.

[@jimbo1858]

I have just started taking cold baths, probably around 5/6 degrees and I can't bare the pain in my feet. I can't even imagine what pain this would bring lol but does the pain eventually go, or just get less severe?

[@achilleshealerssportstherapy]

If tap water or ice water is too extreme, just add some hot water and start off at 15 degrees Celsius and work your way down as your feet gradually become acclimatised to cold water immersion. Yes, after 60 seconds your body does get used to your feet being immersed in the cold water, so persevere with the technique and you’ll feel the benefits.

[@jimbo1858]

@@achilleshealerssportstherapy the cold water runs at between 8 and 10. Even at 10 degrees the pain was unbearable at first but I did add a bit of hot and started at about 14/15 and worked my way down to 8 degrees where I can get past that first minute and stay there for 3 minutes plus. Thanks for the reply

[@mohamedorayith4626]

Any evidence i.e. articles that prove why ice is key for recovery?

[@veganvocalist4782]

Check out ice man , all scientifically tested , proven and evidence

[@rk07710]

May i do this even without an injury? Just as a form of recovery after workout.. Thanks

[@achilleshealerssportstherapy]

Certainly. Lots of people do ice baths after sport but you could just immerse your feet if these are the areas causing discomfort.

[@0AlphaAndOmega0]

Short answer Yes

[@jonrom100]

I dumped about 40 cubes in cold water. I could only resist at 10 second intervals for 5 minutes. Maybe I have a lower pain threshold than most.

[@achilleshealerssportstherapy]

It can feel like your foot is being chewed off if the water is very cold. If so, start with cold water out of the tap with no ice and see how it feels then gradually make it colder after a few days once your body gets acclimatised.

[@AkronKid330]

I have all the above. Even with a bone spur on the back of my foot below my Achilles. It's so painful to soak in ice water. It burns when I take my foot out like I'm getting frost bit lol

[@achilleshealerssportstherapy]

You could try cool water to start with and gradually decrease the water temperature over the course of a few weeks as your skin acclimatises. I use Deep Oscillation Electrostatic Pulse Therapy on achilles bone spurs and find it gives some patients great relief. Search out a local practitioner who uses that type of therapy and see how you get on.

[@txrizl8519]

Now I don’t feel an aching feeling with a ton of ice in the bucket to be honest it feels good

[@fleadoggreen9062]

I’m gonna try keeping my socks on That may cool it gradually The dr says I have plantar fasciitis My inside heel hurts

[@achilleshealerssportstherapy]

I’ve never tried that before, although keeping your socks on would mean that a warm layer of water would gradually build up if you kept your feet still… a bit like a wetsuit traps a thin layer of warm water.

[@kieshalova5627]

I felt it when I put my feet in there . I was In sooo much pain. Like I cringed, sooo bad. I was having pain In my heel, Soo bad, they say this can help, I hope to see the benefits of this.

[@fleadoggreen9062]

I have it a little My dad said it hurt so bad he seen stars He was maxed out on ibuprofen He wanted to remove his foot The doctors said know The pain may just move up

[@achilleshealerssportstherapy]

Try using cool water to start with and over the course of a few weeks gradually reduce the water temperature as your skin acclimatises.

[@Zalfion]

I soaked my feet in ice before watching this video as recommended by my Chinese Doctor, did not expect it to hurt this much, found this video to see if its normal. Seems it is, thanks for sharing this sir!

[@cookiekuat419]

I've tried for the first time today,i experience numbness and pain ,is it normal? I need to treat my plantar fasciitis..but i also diabetic patient is it safe me?

[@achilleshealerssportstherapy]

With diabetes some people may have a reduced level of nervous sensitivity, although by the sounds of it, that isn’t the case with you. Try using cool water rather than ice cold to start with and gradually reduce the temperature over a few weeks as your skin acclimatises.

[@cookiekuat419]

@@achilleshealerssportstherapy thank you very much sir..I will try it out with cool water first and increasing gradually ..

[@brettl.8742]

What should the water temperature be? Thanks

[@achilleshealerssportstherapy]

I would say anything under 12 degrees Celsius is good for cooling the soft tissues.

[@sserhan2]

Mine's at -1° is that dangerous? I'm doing 10 minutes

[@Jake-mq2rg]

Too cold

[@dreswan1]

It hurts!

[@achilleshealerssportstherapy]

Try cool water rather than ice cold and gradually reduce the water temperature over the course of a few weeks as your skin acclimatises .

[@rmtellezamador]

🤣🤣🤣🤣this hurts 😂😂🤣🤣🤣🥶🥶🥶🥶🥶🥶🥶🥶🥶🥶🥶🥶🦶🦶🦶🦶🦶🦶🦶🦶🦶🦶🦶🦶🦶🦶

[@user-dv2bk2sc2l]

Bro this shit hurtssss

[@achilleshealerssportstherapy]

Indeed it does! But if you can grit your teeth through the first 60 seconds it gets much less painful. ...... and I find it works well.

[@scrumz9028]

Just sprained my ankle after a football match 🫠

[@willbennett8799]

I never want to live in a country that sells ice in bags that small

[@StreetShots79]

The pain is too much. I last 30 seconds

[@achilleshealerssportstherapy]

Start with slightly less cold water and build up to ice water

[@danielvelascocampos1900]

i cant get past 20 seconds wtf

[@cannondale6_929]

😂

[@RodCine]

I could only last 1 second bro….

[@achilleshealerssportstherapy]

Try cool water to start with rather than ice cold and gradually decrease the temperature over the course of a few weeks.

[@brandonspencer84]

I take pain reliever for every 6 hours and then ice water in the bucket 🪣 inside my whole left foot

[@cindyrobertson3780]

I will ask my staff to give me a bucket 🪣 and I'll put ice water in it and soak my left heel in it

[@Edward-turtle]

Does this help with plantar fasciitis?