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Ice should be used on acute injuries (if your injury happened within the past 72 hours). The goal is to limit the body's response to the injury by reducing further bleeding into the injured tissues, preventing and reducing swelling, muscle spasm and pain.
Ice can be used on chronic conditions such as: arthritis, tendonitis and overuse injuries, but after the activity. This will help control the inflammatory response and any following pain.
Start by placing a cloth over the injured area to avoid frostbite then apply an ice pack, ice or even a bag of frozen peas for 20 minutes time periods every 2-3 hours to bring down the swelling and inflammation.
*It is normal to go through the phases of cold: burning then numbness.
Private Yoga and Thai Yoga Massage
Our friend and own personal wellness practitioner, Wendy Cassavaugh at Full Reflections Wellness.
Call Wendy for: Pain Management, Weight Management, Stress Management, Anxiety, Meditation Training, Guided Imagery, Hypnosis, Smoking Cessation, Lifespan Coaching, Spiritual Mentoring, Chakra Balancing.
Yoga can make you feel better, physically, mentally and spiritually.
Your health does not affect just you, it affects everyone around you.
Yoga, by some definitions, is a system of exercises or poses done to bring the body and mind in harmony, by improving breathing and focusing on alignment of your body.
Yoga is an exercise that both stretches and strengthens. The mind and the body.
It fuses mental work with physical postures and breath awareness to help achieve both strength and relaxation by creating mindfulness while enhancing your health and over all well-being. Most students notice their mood and attitude improve along with their body.
Yoga can also accelerate recovery from injury or surgery, prevent re-injury and enhance activities of daily living, work and recreation.
Our friend, personal yoga instructor and Master Level Yoga Instructor and Thai Yoga Massage Therapist, Marie Siegfried at Marie Siegfried Yoga
Call Marie for: Private or Small Group Yoga Classes or Workshops , Personal Training or Thai Yoga Massage.
We highly recommend and refer all of our patients to Doctor and Physiatrist, Tima Le, DO at Desert Spine and Sports Physicians.
Call her office for: Comprehensive Musculoskeletal Evaluations, Spine Injections Under Fluoroscopy, Joint, Tendon and Bursa Injections, Ultrasound-Guided Injections, Platelet Rich Plasma Therapy (PRP), Electrodiagnostic Testing,Individualized Physical Therapy Planning. Prolotherapy, Coordination or referrals.
After 72 hours or if you suffer from chronic pain, use heat to soothe and relax achy muscles and joints.
Moist heat is preferred over dry, as to not cause dehydration to tissues, so a moist towel wrapped around a heating pad will do, as will a hot water bottle or soaking in a hot bath (add Epsom salt to decrease inflammation, muscle soreness and pain and replenish or regulate your electrolytes to increase nerve and tissue function).
Apply for 20 minutes every couple of hours.
Heat should also be used before activities, not after, to loosen the tissues and warm them up before use.
Our friend and own personal therapist, Dr. Susanne Woodward at Restoration Healing Spa.
The brain and spinal cord are surrounded by cerebral spinal fluid and encased by the dural tube, or meninges. The flow of the cerebral spinal fluid through this remarkable system has a rhythm. Any blockages along the dural tube can affect the quality of the cranial sacral rhythm.
A craniosacral therapist uses very light pressure to assess the rate, smoothness, strength, and symmetry of the cranial sacral rhythm throughout the body. This fully-clothed modality uses various holding patterns to release the diaphragms in the body and encourage the cranial and sacral bones to be in the most favorable position.
You can also schedule Reiki, Lymphatic Massage, La Stone Therapy, Pregnancy Massage, Lomi Lomi Massage, Thai Foot Massage and Aromatherapy Spirit Drop Therapy with Susanne.
Castor Oil Therapy
Ice or Heat?
Both heat and ice improve healing by manipulating blood flow, reducing inflammation and pain.
Please know that these are general recommendations and do not replace the instructions of your physician. If your injury does not respond to your home care please consult your physician.
~Keeping You In Motion from Head to Toe~