How to Use Ice Ice is useful when you want to reduce swelling. For example, your ankle balloons up after a sprain. This is because blood and fluid collect rapidly, making it both painful and stiff. At this point, an ice pack helps to close off those tiny vessels. The blood flowslows down. Small nerves become numb, so the pain reduces. The muscles also relax. The inflammatory reaction is slowed down. As a result, your ankle is less swollen and painful. Ice packs are very useful in bruises, strains and joint swellings. Use them for any acute swelling, over the first 24 to 48 hours (except back strains). Ice helps later too, while exercising the limb. We can show you how to make movements less painful and more flexible by using an ice pack just before or during exercise. How to Make an Ice Pack Wrap a plastic bag of frozen peas or ice cubes in a thick coldwet towel. Place it on the injured part. Check after a few minutes to make sure the skin is not red, an early sign of frostbite. Generally, icing for 15 to 20 minutes is enough. Repeat every 2-4 hours. Our physiotherapists will help you use ice properly for healing and pain relief. How to Use Heat Heat packs, bottles, or infra-red lamps can be very useful if you have a muscle spasmor 48 hours after injury. Icing amuscle spasmcontracts themuscle fibers, so theywould hurt intensely. On the other hand, heat improves the circulation, soothes and relaxes themuscles by carrying away toxins and bringing in healing oxygen. Heat can comfort a back or neck strain, especially if it has been persisting for some time.When you use a heat pack, wrap it in a towel and check the temperature so WHEN TO USE ICE & HEAT FOR PAIN RELIEF
HEALTHY RECIPE VEGAN BUFFALO CHICKPEA TAQUITOS
• 1 tbsp vegetable oil • 1 medium-sized onion, chopped • 2 cloves of garlic minced • 1 bell pepper chopped • 1 1/2 cups cooked chickpeas (or one 15 oz can, drained and rinsed) • 1/2 cup tomato sauce (passata) • 3 tbsp hot sauce (or more to taste)
• 2 tbsp plant-based milk • 1 tbsp balsamic vinegar • 1 tsp onion powder
• 3/4 tsp coconut sugar • 1/2 tsp garlic powder • 1/2 tsp smoked paprika • 1/2 tsp ground cumin • 10 small flour tortillas • Sea salt & black pepper to taste • Chili powder to taste
EXERC I SE ESSENT I ALS USE THIS EXERCISE TO RELIEVE BACK PAIN Repeat Trunk Flexion (to floor) Sit in a chair with hands on thighs. Let your trunk drop toward the floor, using your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat 3 times. Directions: Using a fork, roughly mash chickpeas in a bowl. Heat oil in a skillet over medium heat and add the chopped onion and bell pepper. Cook for 3 min, then add garlic and spice mix and sauté for 1 min. Add all other sauce ingredients and chickpeas to the pan and bring mixture to a boil. Let simmer on low heat for about 2-4 min, stirring occasionally, then turn off the heat. Add more chili powder to taste. Preheat oven to 410 degrees F (210 degrees C) and line a baking sheet with parchment paper. Place about 2 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush them with a little bit of vegetable oil (to make them even more crispy). Bake in the oven for about 15-20 min or until they are golden brown and crispy. Drizzle with vegan cheese sauce (optional). Enjoy with your favorite dip!
it doesn’t burn the skin. When Not to Use Heat
Don’t use heat if you have a painful, red or swollen joint. This increases circulation so that fluid collects, worsening the swelling and stretching or compressing the nerves and surrounding healthy tissue. Thismakes it still more painful. You’d be better off icing it. When to Use Neither Heat Nor Ice Whether you use hot or cold packs, be aware that you can damage your skin and deeper tissues by careless use. Don’t use it if you have an open or infectedwound. If the circulation or sensation level is poor, as in diabetes, ice and heat could cause the skin to break down, get infected and worse. But in ordinary injuries, ice and heat provide inexpensive, non-toxic pain relief. Visit us for more help with using ice or heat. We’ll speed up your recovery and get you moving more easily.
Exercises copyright of
Always consult your physiotherapist or physician before starting exercises you are unsure of.
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