Home Care
Home Care is given to facilitate faster pain relief and accelerate healing. Please follow the instructions the doctors give you.
ICING: icing should be done for 10 minute intervals. It may be repeated hourly. Ice should not be placed directly on the skin. If using ice cubes, place in a plastic bag and wrap in a towel, then place on the area of pain. Icing is generally used in acute cases, or re-exacerbation of a previously injured area. Icing is usually done during the initial 72 hours following an injury.
HEATING: heating should be done utilizing moist heat, not dry heat. Heating can be done for 15-20 minute intervals, with an hour in between. You can use a hydrocollator, hot pack or moist heating pad. You may also utilize a hot shower, but refrain from taking baths due to potential swelling or increased inflammation.
ALTERNATING ICE & HEAT. This is performed by alternating ice and moist heat, but always ending with ice. Use ice for 10 minutes, wait 1 hour, use moist heat for 15-20 minutes, wait for 1 hour. End with ice for 10 minutes.
Apple cider vinegar in lieu of icing: This is our preferred method of decreasing inflammation. Ice does a good job of minimizing the inflammation but does increase muscle spasm. The apple cider vinegar decreases both spasm and inflammation. You may apply it to a dry wash cloth and place directly on your skin where you feel pain or where the doctors have instructed you. We suggest wrapping the area with plastic wrap to ensure the vinegar doesn't get on anything in your home. It may be left on as long as you would like.
GENTLE STRETCHES: Moving muscles and joints FACILITATES healing. Gentle stretching accomplishes this while lengthening muscles, releasing muscle tension and easing tension. Stretches will be recommended on an individual basis and geared toward the patients specific needs. Stretching should never evoke pain or aggravate existing pain. It should never be stronger than gently bending back your ring (4th) finger. Stretches should be done slowly and gently. Stretches should be held for up to 30 seconds, but start with 10-15 seconds . We recommend 3 repetitions for each stretch and it is important that you do NOT bounce at the end of any stretch. Stretching is an integral part of exercise and should be done lightly before and more intensely after to prevent injury.
Home Care is given to facilitate faster pain relief and accelerate healing. Please follow the instructions the doctors give you.
ICING: icing should be done for 10 minute intervals. It may be repeated hourly. Ice should not be placed directly on the skin. If using ice cubes, place in a plastic bag and wrap in a towel, then place on the area of pain. Icing is generally used in acute cases, or re-exacerbation of a previously injured area. Icing is usually done during the initial 72 hours following an injury.
HEATING: heating should be done utilizing moist heat, not dry heat. Heating can be done for 15-20 minute intervals, with an hour in between. You can use a hydrocollator, hot pack or moist heating pad. You may also utilize a hot shower, but refrain from taking baths due to potential swelling or increased inflammation.
ALTERNATING ICE & HEAT. This is performed by alternating ice and moist heat, but always ending with ice. Use ice for 10 minutes, wait 1 hour, use moist heat for 15-20 minutes, wait for 1 hour. End with ice for 10 minutes.
Apple cider vinegar in lieu of icing: This is our preferred method of decreasing inflammation. Ice does a good job of minimizing the inflammation but does increase muscle spasm. The apple cider vinegar decreases both spasm and inflammation. You may apply it to a dry wash cloth and place directly on your skin where you feel pain or where the doctors have instructed you. We suggest wrapping the area with plastic wrap to ensure the vinegar doesn't get on anything in your home. It may be left on as long as you would like.
GENTLE STRETCHES: Moving muscles and joints FACILITATES healing. Gentle stretching accomplishes this while lengthening muscles, releasing muscle tension and easing tension. Stretches will be recommended on an individual basis and geared toward the patients specific needs. Stretching should never evoke pain or aggravate existing pain. It should never be stronger than gently bending back your ring (4th) finger. Stretches should be done slowly and gently. Stretches should be held for up to 30 seconds, but start with 10-15 seconds . We recommend 3 repetitions for each stretch and it is important that you do NOT bounce at the end of any stretch. Stretching is an integral part of exercise and should be done lightly before and more intensely after to prevent injury.
