This method is useful for hands, feet and shins. When icing an ankle, place a sock over the toes and then put the foot into a large plastic bag. This will keep the toes warm and add to the comfort of the therapy. Submerge the body part into the bucket and remain for 10-15 minutes. The only draw back of the bucket method is that the injured body part cannot be elevated.
Heat is a secondary course of treatment because it increases blood flow to an injury.
If heat is applied too soon it could cause more swelling and take the injury longer to heal. Heat helps the body to remove debris from the injury site. Utilizing heat before and injury has stopped bleeding can cause more damage than the initial trauma. After two days of icing, swelling has usually stopped. It is now safe to begin heating the injured area and speed up the recovery process.