Advice On Time Between Ice Dips For Tendonitis ?

Lets say a patient is ice dipping, using your super icing in a bucket method.

What is the time you suggest between dipping?

Is it best to let foot warm up totally between dips?


Joshua Answers:

The reason ice works, in general, is because cold causes all the muscle that wrap arteries large and tiny to contract.

This contraction helps push fluid out of the area, like squeezing a sponge.

Like a sponge squeezing itself, more accurately.

So the amount of time depends a little bit on each person. A safe amount of time is 5 minutes between dips.

This gives the body time to overcompensate for the cold and push lots of new blood into the area.

You can certainly do more than 5 minutes, and you can do less, but you want to pay attention and make sure that your body has time to do its part to push a lot of new circulation/blood to the area.

Please reply using the comment link below. Do not submit a new submission to answer/reply, it's too hard for me to find where it's supposed to go.

And, comments have a 3,000 character limit so you may have to comment twice.

Joshua Tucker, B.A., C.M.T.
The Tendonitis Expert

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Comments for Advice On Time Between Ice Dips For Tendonitis ?

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Dec 13, 2009
thats great joshua
by: Anonymous

the more I know about the technicalities of " super icing " the better

I certainly don't think that the traditional advice of just occasional ice pack to a sore tendon is of any use at all, it didn't help me at all that's for sure


Joshua Comments:

I have to agree! Ice packing a few times a day isn't bad, but it sure isn't great.

Some tools just work better than others.

And, it matters how you use the tool too.

Sep 02, 2016
Time between dipping
by: Bendtsen

You say here that you suggest 5 minutes between dippings. Is this 5 minutes between each individual 10-second dip, or 5 minutes between sessions of a minimum 10?

In one of your other pages you said, I seem to recall, 1 minute out of the ice, not five.


Joshua Comments:

Hi Bendtsen.

You can do 1 minute between ice dips. But that's not a lot of time, and some people don't 'warm up' very vast.

Every circulatory system is going to behave a little differently. Young and healthy will generally have a stronger circulatory system, older and/or less healthy will generally have a slower circulatory system and will thus take longer for the cold parts to warm back up.

5 minutes is probably a good rule of thumb.

And it depends on the schedule. If you're keeping an ice dip going all day and hit it every time you walk by, then you're really not counting the minutes.

If you're trying to do as much as you can in an hour, then you want to find the time period that gets you the most bang for your buck (meaning, out of the cold just long enough to get new circulation into the area so it can get pushed out with the next dip.

Sep 05, 2016
Ice Dipping
by: Bendtsen

I don't really have a freezer big enough to make frozen water bottles enough to fill a sink, let alone enough ice.

As it is, I can make ice equivalent to half an ice cube bag, and then use that to cool the water in a bucket. The water doesn't stay cold for very long (little over 10 minutes), which means I can only really do 10-13 "Dips" with 1 minute in-between. Which is still the 10 minimum you suggest in the "How to get rid of Tendonitis" section (not sure if I remember the right name for the section, but you get the idea)

I'm a 23 year old man, and I feel my writs heat up relatively well in that minute. But with your response, I'm getting a bit uncertain if what I'm currently doing is even advisable.

I get tap water as cold as I can, then dump as much ice in it as I can, then do as many Dips as I can manage before the ice melts and the water heats up.

P.S I'm sorry if this is a separate comment instead of a reply to your own reply to me. This comment section is a little different than what I'm used to.

In addition to what I just wrote a few minutes ago, there's one other thing I forgot to say: I'm using "super Ice Dipping", if that makes any difference. I did not read the normal "Ice dipping" method.


Joshua Comments:

Hi Bendtsen.

You gotta work with what you have. No worries.

And doing it is more important than doing it 'right' (basically).

If you're rushing to do as many dips as you can, try going cold/hot/cold/hot/cold/hot/cold.

The heat (hot water or equivalent) will help pull blood to the area faster, so you can speed up the turnover.

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