When you need to apply ice to small, focused areas, like an Achilles tendon or your knee, here’s a quick tip to help maintain direct contact between your skin and the injured area. One problem with ice packs is that, while these are OK for icing broad areas, they’re not ideal for directing ice to a very focused area.
Ice is one of the main components of the RICE principle: Rest, Ice, Compression, and Elevation.
Ice is used to help reduce swelling and inflammation of the muscles or soft tissues. After a recent bout with Achilles tendonitis, I learned a little trick for icing this area. A big plus: it uses items you probably already have around the house.
Take a few small dixie cups, fill them up with water just below the edge, and put them in your freezer (since I run a running club, I use the small 5 oz Gatorade cups, since we buy them in bulk by the thousands). After frozen, simply tear the edges away and apply the ice to the affected area. When treating my Achilles, these were so much easier to use – I could easily move them around the back and sides of my injury.
Do you have any quick running tips?Visit our Facebook page to share and find helpful running tips and motivation to keep your head in the game.
Additional Running Resources
PaceBuilders™ Online Run Coaching - PaceBuilders™ is a premium online run coaching program for runners of any experience level. With two unique, affordable coaching options to choose from, you can learn to run faster, run farther and run injury free. Inside PaceBuilders, you can work directly with experienced, RRCA/USATF certified running coaches or you can choose to follow our self-coached program and take advantage of unlimited access to all of our training assets including training plans, runner-specific strength training plans, nutrition information, mindset, race strategy, pacing guidance, LIVE monthly Q&A sessions, private client community and more!
Runner's Toolkit - Get access to 30 days of free coaching tips by email and get your #1 running question personally answered by me, just for signing up. Plus get free access to our private Facebook community where other RunBuzz community members gather for support, camaraderie and general shenanigans.
Find out how you can support RunBuzz's mission to bring quality running content (educational, inspirational, etc) to the running community. Did you know it takes approximately 8-10 hours of work to research, record, edit and release each podcast episode? Help support us in our mission to make every runner regardless of age, size and ability a better runner. Your support helps keep future RunBuzz podcast episodes ad-free and new episodes coming.