WHEN TO USE ICE & HEAT FOR PAIN RELIEF When you’ve just sprained your ankle or pulled a muscle, all you want is some pain relief. If not, you ask for some ice—or was that heat instead?
How to use ice. Ice isusefulwhen you want to reduceswelling.Forexample, your ankle balloons up after a sprain.This is because blood and fluid collect rapidly, making it both painful and stiff. 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. Our friendly therapists can show you how to make movements less painful and more flexible by using an ice pack just before or during exercise. How to use heat. Heat packs, bottles or infra-red lamps can be very useful if you have a muscle spasm or 48 hours after injury. Icing a muscle spasm contracts the muscle fibers, so they would hurt intensely. On the other hand, heat improves the circulation, soothes and relaxes the muscles by carrying away toxins andbringing in healingoxygen.Heatcan comfortabackorneck strain, especially if it has been persisting for some time. 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. 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 infected wound. 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 inordinary injuries, iceandheatprovide inexpensive,non-toxicpainrelief. Visit us for more help with using ice or heat. We’ll speed up your recovery and get you moving more easily.
Are you still suffering from any swelling or pain after following these steps? Call us today at Amherst: (716) 839-3705 or Clarence: (716) 634-1578 to schedule an appointment with one of our physical therapists. We’ll guide you to a new and pain free lifestyle with exercises and movements catered to your pain level.
“Enjoy A Healthy Recipe!” HONEY GARLIC SHRIMP
Ingredients • 1/3 cup honey • 1/4 cup soy sauce (reduced sodium) • 1 Tablespoon minced garlic
• optional: 1 teaspoon minced ginger • 1 lb medium uncooked shrimp, peeled • 2 teaspoons olive oil • optional: chopped green onion garnish
Directions 1. Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. 2. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes or for up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time-saving tip: while the shrimp is marinating, I steamed broccoli and microwaved some quick brown rice). 3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. Discard used marinade . Cook shrimp on one side until pink—bout 45 seconds—then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more. 4. Serve shrimp with cooked marinade sauce and a garnish of green onion. The sauce is excellent on brown rice and steamed veggies on the side.
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