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.