ICE AND HEAT— WHEN TO USE WHICH? When you’ve just sprained your ankle or pulled a muscle, all you want is some pain relief. If painkillers are handy, you probably pop a couple of them. If not, you ask for some ice... or was that heat instead? When you use a heat pack, wrap it in a towel and check the temperature so 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. This makes 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 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 andworse. But in ordinary injuries, ice and heat provide inexpensive, non-toxic pain relief. Visit us for more helpwith using ice or heat. We’ll speed up your recovery and get youmovingmore easily.
To sort out this confusion, let’s see what they really do. Both ice and heat relieve pain and help recovery. Both ice and heat should be used for a maximum of 20 minutes at a time. How to use ice Ice is useful when you want to reduce swelling, which is why ice is usually used in the initial 48- 72 hours after injury. 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 flow slows 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. 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 themuscle fibers, so they would hurt intensely. On the other hand, heat improves the circulation, soothes and relaxes the muscles 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.
HEALTHY RECIPE : VEGGIE HUMMUS ROLLS!
• 2 vegan whole wheat wraps • 1/2 cup diced red peppers • 1/2 cup diced yellow pepper • 1/2 cup diced red cabbage INGREDIENTS
• 2 large carrots, peeled • 6 - 8 tbsp. no-oil, low-salt hummus • 2 tbsp. raw
sunflower seeds (or your choice of raw seeds)
INSTRUCTIONS Heat wraps for 10 to 20 seconds in the microwave. Spread each wrap with 3 to 4 tbsp of no-oil hummus (depending on the diameter of your wrap). Divide veggies and sprinkle on top of the hummus on each wrap. Make sure to stop your veggies about 2 inches down from the edge of the tortillas (this will help the wraps seal up better). Starting on the opposite end, roll upwards tightly and press down to seal. Eat as whole wraps or cut into 1 1/2 to 2 inch pieces to make sushi-like rolls.
REMEMBER TO STAY ACTIVE INDOORS!
ECCENTRIC STEP DOWN Stand on a step. Lower one foot slowly towards the ground. Keep your hips level! Step down and then off the step. Keep your knees aligned over your feet. Repeat 10 times, alternating start legs. Use the appropriate step height for your ability: 2”, 4”, 6”, or 8”.
STRAIGHT LEG RAISE While lying or sitting, slowly raise your leg, keeping your knee straight and your toes pointed outward. Hold for 2 seconds, then slowly lower your leg to the starting position. Repeat 10 times with each leg.
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