How to ice swollen body parts

If you have a swollen body parts you want to follow a simple recipe.

72 hours of a major injury: Ice only

Ice 3 times a day for 20 minutes at least

After the three days are over you want to heat it to bring blood to the area in order for the oxygen to heal it.



When you have continued swelling you want to ice 20 min, heat 15 min, then ice 20 min.


I had Tendonitis, Fasciatis, and Tarsal Tunnel in my left ankle. Notice the past tense. Had. I have discovered much in fighting with this in my body and the antagonistic dancing.
1. I warm up before I stretch or dance
2. Consistently do anaerobic or aerobic exercise (3 days a week: 30 min or less or aerobic benefit, 30+ minutes for weight removal.)
3. stretch and make sure I am cool when I finish

When I do these things the Tendonitis and Tarsal Tunnel don't resurface. Fasciatis is one of those things that requires you stretch and play with your skin. It is demonstrated on an earlier post.