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When to Use Ice or Heat for Pain Relief When you’ve just sprained your ankle or pulled a muscle, all you want is some pain relief. You ask for some ice... or was that heat instead? How to Use Ice more flexible by using an ice pack just before or during exercise.] How to Use Heat
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SUDOKU CHALLENGE
n° 19750 - Level Easy
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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 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 it doesn’t burn the skin. 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. Remember not to use heat or ice if you have an open or infected wound.
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 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. 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
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n° 129960 - Level Easy
“Very PROFESSIONAL and KNOWLEDGABLE, yet COMPASSIONATE and FUN!” – L. R. Play on your mobile these puzzles and find their solutions by flashing the cod n° 19750 n° 120800 n° 129960 n° 1183 Patient Success Spotlight 7 5 4 6 7 9 8 7 8 1 8 6 4 2 7 5 9 7 5 3 6 2 8 9 2 6 http://1sudoku.net n° 11295 - Level Easy Object of the Game: Sudoku is a number placing puzzle based on a 9x9 grid with several given numbers. The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once. Benefits of Sudoku: • Improve your memory and stimulate your mind. • Keep your brain active to reduce the effects of Alzheimer’s. • Increase your power of concentration. • Take hold of a sense of accomplishment in finding the solution! 8 1 1 7 5 6 3 6 4
Healthy Recipe Beef & Butternut Chili
• 1 tbsp canola oil • 1 1/2 lbs boneless chuck roast • 3/4 tsp salt • 1 1/2 cups chopped onion • 1/2 cup chopped green bell pepper • 2 tbsp tomato paste
• 1 tbsp minced fresh garlic • 2 tsp diced jalapeño pepper • 2/3 cup dry red wine • 1 1/2 tsp ancho chile pepper
• 1/8 tsp cinnamon • 1 (28-oz) can tomatoes, chopped • 1 (15-oz) can no-salt, kidney beans • 2 cups (1/2-inch) cubed butternut squash • 1 cup chopped carrot • 6 tbsp reduced-fat sour cream • 2 tbsp fresh cilantro leaves
• 1 tsp dried oregano • 1/2 tsp red pepper • 1/4 tsp cumin • 1/4 tsp coriander
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Heat a large Dutch oven over medium-high heat and coat with cooking spray. Add 1 tsp oil; swirl. Sprinkle beef with salt. Add beef to pan; sauté 8 min, turning to brown. Remove beef. Add 2 tsp oil to pan. Add onion and bell pepper; sauté 3 min. Add tomato paste, garlic, and jalapeño; sauté 2 min, stirring constantly. Add wine; bring to a boil, scraping pan. Cook 2 min. Return beef to pan. Stir in ancho chile pepper and the next 7 ingredients (through kidney beans), and bring to a boil. Cover, reduce heat tomedium, and simmer gently for 1 hour. Add butternut squash and 1 cup carrot, and simmer for 1 hour or until beef is tender. Ladle 1 1/3 cups chili into each of 6 bowls, and top each with 1 Tbsp sour cream and 1 tsp cilantro.
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