Due to insurance changes, I have started to visit a chiropractor instead of Golden Apple Healthcare for my myofascial treatments. So far so good.
One of his new patient papers was a general overview about using ice or heat. Its information seemed worth archiving on my blog.
Ice
When - Use ice after an acute injury, such as a sprain, or after activities that irritate a chronic injury, such as shin splints.
How - Place an ice pack directly over the injured area for 30 minutes. Remove it for 60 minutes Repeat four to six times per day.
Heat
When - Use before activities that irritate a chronic injuries such as muscle strains. Heat can help loosen tissues and relax injured areas. Do not use heat on acute injuries!
How - Use a heating pad or wet towel for up to 20 minutes. Never apply heat while sleeping.
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