Directions


Bath:  An epsom salt bath is the optimal way to nourish the muscles in the body with much needed minerals.  Pour 2 cups epsom salt into a warm bath and soak for at least 20 minutes.


Heating Pad:  Place a heating pad on the painful area for 20-60 minutes.  You may reapply after the area is back to normal temperature when you touch it.

​heat therapy


When to use:  With pain in chronic (ongoing) stage of pain only.


Benefits:  Floods tight muscles with oxygen and nutrient-rich blood, healing tissue that has been deprived of its lifeline.

*Do not apply ice directly to skin.  Place a cloth or paper towel on the skin before applying ice.

​cold therapy


When to use:  With pain in acute (new injury) stage or chronic (ongoing) stage of pain.  Especially good for acute stage.


Benefits:  Flushes inflammation by constricting blood vessels.  Numbs area of pain, making it a great pain reliever.

HOT/COLD therapy

Vascular Flush


When to use:  With pain in acute (new injury) stage or chronic (ongoing) stage of pain.


Benefits:  ​Alternating hot and cold flushes the area of inflammation by constricting it with cold, then flooding it with blood by opening it up with heat, bringing oxygen and healing nutrients.  It speeds up the natural healing process.

Directions


Acute (new injury or pain never felt before)


Apply heat to area of pain for 1 minute

Replace heat with ice for 4 minutes

Repeat 3 times, end with ice


Chronic  (pain older than 2 weeks)


Apply heat to area of pain for 7 minutes
Replace heat with ice for 3 minutes
Repeat 3 times, end with ice

Directions


In any phase of pain (acute or chronic), apply ice or cold compress (refrigerator temperature) for 20 minutes.  Let tissue warm up for at least 20 minutes before reapplying.  If pain is severe, reapply ice/cold compress as soon as the pain returns, even if it hasn't been 20 minutes.  This is a great follow-up to a deep tissue massage.