Applying Ice and Heat
Applying Ice and Heat
Apply the ice directly to the painful area, making sure to place a towel or pillowcase between the ice and the skin, for 15 minutes. Elevate the injury if possible so that the blood recycles toward the heart and then compress the injury. You can use an ACE bandage to secure the ice. You may want to have two or three ice packs or peas/corn available. Rotate 15 minutes on with 40 minutes off for 6 consecutive hours for three days.
You may want to use direct Ice massage. Use Styrofoam cups and fill them with water until frozen. Tear off about an inch of the top of the cup and use circular motions for 3 minutes. Because you are applying ice directly to the skin you will need to keep the ice moving and only use the ice therapy for 3 minutes at a time.
HEAT can be used to relax tight muscles and “knots” in the back. If something feels painful and sore or swollen, avoid using heat. Generally 10 minutes per session is adequate and heat therapy includes moist heat packs, hot tubs and ointments. I prefer the Golden Tiger balms that we use in our office as it will penetrate into the muscles and not just heat up the skin.