The heat from this procedure acts as an antispasmodic, pain “killer” and a sedative. It works by dilating the blood vessels and drawing blood to the region. The cold then constricts the blood vessels pushing blood away from the area. This pumping effect can reduce congestion of the tissues by toxins and inflammatory products.

Apply the hot application for 3 minutes, then apply the cold pack for 1 minute. Repeat this procedure at least 3 times, finishing with the cold pack. Carry out this procedure at least once per day.

OR- you can use hot and cold water in the shower but reduce the timings to 1 minute hot and 30 seconds cold. In fact if you do nothing else, give the problem area a blast of hot water at the beginning and then at end of your shower.

To make the hot pack: -

• Use a filled hot water bottle wrapped in a dry tea towel and apply to the area in question.

• Place a towel or flannel under a hot tap, keep the water running over the towel for at least a minute  use rubber gloves to avoid scolding your hands ), wring the towel out then wrap in a dry tea towel and apply to the area where it is needed.

• Use a gel pack, which can be purchased from Boots or any good sports shop, and heat it up by placing it in boiling water or in the microwave. Wrap it in a dry tea towel and apply to the area.

To make the cold pack: -

• A bag of frozen peas wrapped in a damp tea towel can be used and applied to the area.

• Place a towel or flannel under a cold water tap, and leave it under the water for approximately three minutes until the material is very cold. Wring out the flannel/towel and place onto the area where it is needed.

• A slightly more “powerful” application is to place the towel or flannel in iced water for five minutes, remove it and wring it out then apply to the injured area.

• Alternatively Boots and sports shops sell a gel pack that can be frozen and then applied.

1. Get the ice on quickly. Icing is most effective in the immediate period following an injury. The effect of icing diminishes significantly after about 48 hours.

2. Perform an 'ice massage'. Apply ice directly to the injury. Move the ice frequently, not allowing it to sit in one spot.

3. Don't forget to elevate. Keep the injured body part elevated above the heart while icing--this will further help reduce swelling.

4. Watch the clock! Ice for 10 minutes, NEVER LONGER than 15 minutes. You can do more damage to the tissues, including frostbite, by icing for too long. In addition, icing for longer periods actually causes a long term heating effect which would make the inflammation worse rather than better.

5. Allow time between treatments. Allow area to warm for at least 20 minutes before beginning the icing routine again.

6. Repeat as desired. Ice as frequently as you wish, so long as the area is warm to touch and has normal sensation before repeating.

Tips:

1.Ice Option 1 -- Traditional: Use a ziplock bag with ice cubes or crushed ice. Add a little water to the ice bag so it will conform to your body.

2.Ice Option 2 -- Best: Keep paper cups filled with water in your freezer. Peel the top of the cup away and massage the ice-cup over the injury in a circular pattern allowing the ice to melt away.

3.Ice Option 3 -- Creative: Use a bag of frozen peas or corn from the frozen goods section. This option provides a reusable treatment method that is also edible.