Contrasting hot and cold packs works better than using just one or the other.
(Avoid using hot packs on swelling or inflammation!)
Timing:
20 minutes cold
10 minutes hot
20 minutes cold
Tips for effective treatment:
Use a timer to make it easier
Switch fast so the contrast is working
Use moist heat packs to avoid pulling hydration out of the body
Wrap packs in fresh, thin towels for comfort and cleanliness when reusing or sharing packs
Tie packs on with scarves or straps to go on with daily activities
One of my go-to treatments for stiff and/or sore muscles! I used this to beat a case of tennis elbow…the leading cause of massage therapist burn out. Ask for details!
hibbardann 