Cold Therapy: Cold should always be applied for the first 72 hours following any type of acute injury such as an ankle sprain, after surjery or with any type of swelling. Cold works by constricting the blood vessels, restricting the flow of blood to the affected area. It also numbs the nerve endings helping to dull any pain associated with the injury. Alternate 20 minutes of cold therapy with a 20 minute break. Repeat this process 3 -4 times dailey.

Heat Therapy: Heat therapy should be used for chronic issues such as muscle discomfort and stiffness. heat opens up the blood vessels allowing blood to flow freely to the affected area. This increases circulation, delivering oxygen and nutrients and removing waste from sore, tired or injured muscles. Alternate 20 minutes of heat therapy with a 20 minute break. Repeat this process 3 - 4 times dailey untill stifness and soreness subsides. Do not use heat therapy on areas with poor circulation, decreaased sensation or areas with bruising or swelling.

Pressure Point Therapy: Pressure point therapy is a massage technique that involves applying pressure to tender muscle tissue in order to relieve pain or soreness. Manual trigger point therapy consists of deep, sustained pressure to the trigger point using either low pressure for a long duration (about 90 seconds) or a high pressure for a short duration (about 30 seconds).

R.I.C.E. Treatment Method: Use the R.I.C.E. treatment method to treat minor injuries where wselling occurs. Recommended for the treatment of minor strains, sprain, joint aches, and other soft tissue injuries. The R.I.C.E. treatment method at intervals of four to six hours during the first 72 hours following a minor injury. The method is as follows:

Rest: Rest the injury area for the first 24 - 72 hours following injury. Use the affected area only as much as can be tolerated and avoid any activities that cause pain.

Ice: Alternate 20 minutes of cold therapy with a 20 minute break. Repeat 3 - 4 times dailey.

Compression: Apply mild pressure to the area with a wrap or extemity brace to reduce swelling. Be careful not to wrap too tightly and if you feel pain or tingling, lossen the wrap or brace righ away to prevent causing further injury.

Elevation: Keep injured body part elevated, above the level of your heart, as much as possible during the first 72 hours after injury.

Always consult your health care provider regarding any treatment of injury.

From Muscle Spasms to Menstrual Cramps, Alternating Heat and Cold Therapy Eases Pain

Hot-cold therapy can be very effective in controlling pain and speeding recovery from injuries or muscle and joint pain. To effectively use these treatments, just follow some simple guidelines. Hot-cold therapy consists of alternating heat and cold therapy on the injury or area of pain. It is also known as contrast therapy. To understand hot-cold therapy, you would need to understand the basics of heat-cold therapy. Superficial heat therapies include heating pads, heat lamps, warm moist compressors, and medicated creams or gels. Pain associated with muscle spasms, leg cramps and menstrual cramps responds quickly to these superficial heat treatments. Deep heat therapies involve ultrasound treatment, electric stimulation or paraffin baths. Cold therapy often revolves around the acronym RICE (rest, ice, compression, elevation) and reminds us how to treat injuries, such as sprains, strains, bumps and bruises.

Applying cold therapy to these injuries short-circuits the body’s natural swelling response. It produces vasoconstriction, which slows circulation and reduces inflammation, muscle spasms and pain. Elevation uses gravity to encourage blood and fluid to flow away from the injured area, which assists in decreasing the swelling. Superficial cold therapy is available in commercial cold packs, iced towels/compression and forms of hydrotherapy. The duration of cold therapy is less than heat therapy, but the effect of the cold is known to last longer than heat.

By combining the beneficial effects of heat and cold therapy, the pain related to more chronic, long-term conditions could be vastly improved. Hot-cold therapy is most effective for long-standing pain and stiffness associated with arthritic problems and joint pain, but persistent swelling after an acute injury such as a sprain responds very well to hot-cold therapy.

Give yourself and your family a jumpstart on treating common injuries by keeping hot & cold packs on hand and ready to use in case your doctor recommends the R.I.C.E. (Rest. Ice. Compression. Elevation.) or alternating heat and cold therapy.

A bag of ice may work in a pinch, but these packs are tailored to wrap, hug and bring relief to different parts of the body. The DualComfort Packs can deliver both cold and heat, and features a soft "frost-free" surface that protects your skin. Packs to soothe headaches and tired necks help round out this wide assortment. See for yourself and be prepared.