The best thing that you can do is to use Ice and heat, or Cold and Hot.
When we say On and Off we refer to the intermittent use of it.
- ON – Start with 10 or 20 minutes, on the interred are.
- OFF – The you can remove for 10 or 20 minutes, and here use something hot or warm enough.
- ON – Then use ice or something cool again for 10 or 20 minutes.
Of course this depend on how much time you have available. So:
- If you have 30 minutes, go for 10 minutes each step. Twice a day, morning and evening.
- If you have 1 hour, go for 20 minutes each step. Once time day.
It is important to limit the duration of icing, as well after any injury, for a maximum of 30 minutes at a time. Prolonged application of ice can potentially harm the tissues. You can repeat the icing process multiple times throughout the day if or when you feel the need.
However, it’s worth noting that you might not be able to tolerate the full 20 minutes of icing. To determine when to stop, you can use the CBAN method to listen to your body’s signals:
- Cold: Initially, your skin should feel cold when the ice pack is applied.
- Burn: Afterward, a burning sensation may arise, lasting a few minutes.
- Ache: This sensation will then transition into an achy feeling.
- Numb: Once the injury becomes numb, it is time to remove the ice, regardless of the duration it has been applied.
Another gradual approach you can try is to apply the ice for a minimum of five minutes, remove it, and wait at least 30 minutes before reapplying.
It is not recommended to use ice for 30 minutes continuously. Doing so can result in uncomfortable sensations like numbness, burning, and potentially cause tissue damage
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