Ankle & Elbow Pain

Ankle & Elbow Pain


The most common cause of Elbow pain is inflammation of one or both of the elbow’s two tendons. This is called tendonitis, and it is often the result of overuse. “Repetitive movements from everyday work, household chores, golf, or tennis can affect the muscles above and below the elbow and cause tendinitis”

Heat encourages blood to flow to a part of the body, and this can ease stiffness, encourage recovery of damaged tissue, and relieve pain.

Don’t apply heat to your elbow if it’s swollen or if you’ve just injured it, as this can make it worse. Ice reduces blood flow to part of the body, and this can reduce swelling.


Ankle pain is most commonly caused by a sprain. A sprain is an injury to the ligaments connecting the ankle bones. Less common causes of ankle pain include arthritis, gout, and infection. Achilles tendinitis, or overusing the calf muscles at the back of the leg, can also cause ankle pain.

Treatment for a Sprained Ankle

So, typically, ice decreases blood flow to an area, which causes less swelling, whereas heat will bring blood flow to an area which can cause more swelling. Usually, in the first two to three days after an injury, we would recommend ice only. You put the ice on for about 10 to 15 minutes.

For ice therapy, we recommend SandPuppy Coldstrap. unlike most ice packs or cold packs, ColdStrap provides the ideal temperature for healing (4-14 C) for 40 minutes. For heat, we highly recommend the SandPuppy Strappr, a super convenient battery operated strap, absolutely perfect for strapping on your elbow or ankle.

I play squash myself and I have used both Coldstrap and Strappr for helping recover from Golfer’s elbow.

Read more about Elbow & Ankle Pain 

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