Instructions for Heat
The application of heat is very effective for relaxing and easing sore areas. The trick is to only apply the heat for a short amount of time, but repeat this, many times throughout the day.
Apply the heat to the sore area using a towel between the heat pack and the skin. Keep the heat on for no more than twenty (20) minutes. Then remove the heat pack and let the area cool off for at least twenty minutes. (Don’t leave the heat on too long… it may make the condition worse!)
If the on and off heat feels good, you should repeat this process three times. Then wait an hour and repeat the three applications again. Do this as often as you are able.
Remember… only twenty minutes on, and then at least twenty minutes off, three times. Wait an hour and repeat as often as you are able.
Ice is very effective for relieving pain, and slowing inflammation and swelling in an injured area. Ice is usually the most effective during the first forty-eight (48) hours after an injury.
Use either a frozen gel pack or a plastic bag filled with ice cubes. Put a dampened towel between the ice pack and the skin over the affected area. Keep it on only five (5) minutes at a time. Then remove the ice and let the area warm up for about ten minutes. (Don’t leave the ice on too long, or you risk tissue damage!)
This process of on and off ice can be repeated for about forty-five minutes (three applications). Then wait forty-five minutes and repeat the process again.
If the pain seems to be helped, repeat the entire procedure as often as you are able.
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Merrick, NY 11566