Ice bucket routine - Ankle - Exercise Sheet

1. Place 1/3 ice in bucket, with 2/3 water (A square bucket)

2. Place the foot in the bucket until it goes numb. The ankle should be covered by the water.

3. Hold the foot in the bucket for 1 minute

3. Take the foot out of the bucket.

4. Raise and lower the heels (up and down) for 1 minute

5. Place the foot back in the ice bucket (repeating the whole process 5 times)