Ice and Heat Therapy techniques

Ok folks, I often get asked about what are the proper ways to use ice and heat therapy, and when to used them. Below you will find the answers you've been looking for.


Cold Therapy
Cold therapy with ice is the best immediate treatment for acute injuries because it can reduce swelling and pain. Ice is a vasoconstrictor (causes the blood vessels to narrow) and it limits bleeding at the injury site. Apply ice to the affected area for 10 to 15 minutes at a time. Allow the skin temperature to return to normal before icing a second or third time. You can ice an acute injury several times a day. When applying ice, always have a cloth layer between the skin and the ice pack to prevent ice burns.
Cold therapy is also helpful in treating some overuse injuries or chronic pain in athletes. An athlete who has chronic knee pain that increases after running may want to ice the injured area after each run to reduce or prevent inflammation. Never ice a chronic injury before exercise.
The best way to ice an injury is with a high quality ice pack that conforms to the body part being iced. You can also get good results from a bag of frozen peas, ice massage with water frozen in a dixie cup (peel the cup down as the ice melts) or a basic bag of ice.

Heat Therapy
Heat is generally used for chronic injuries or injuries that have no inflammation. Sore, stiff, nagging muscle or joint pain is ideal for the use of heat therapy. Athletes with chronic pain or injuries may use heat therapy before exercise to increase the elasticity of joint connective tissues and to stimulate blood flow. Heat can also help relax tight or spasmed mucsles. Do not apply heat after exercise.
Because heat increases circulation and raises skin temperature you should not apply heat to acute injuries or injuries that show signs of inflammation. Safely apply heat to an injury 15 to 20 minutes at a time and use enough layers between your skin and the heating source to prevent burns. Moist heat is best so you could try using a hot wet towel. Specialty hot packs can be purchased or you may use a heating pad. Never leave heating pads on for more than 20 minutes at a time or while sleeping.
Because some injuries can be serious, you should see your doctor if your injury does not improve or gets worse within 48 hours


Have a good day!

Dr. Eric
www.drericnepo.com
310-993-8482

Thomas Edison Quote

The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease. - Thomas Edison

Vitamin B9: Folic Acid

Vitamin B9: Folic Acid

Benefits: 1. PREVENTING BIRTH DEFECTS.
2. HELP PREVENT HEART DISEASE.
3. MAKING NEW CELLS.
4. PREVENTING CANCER.
5. PREVENTING DEPRESSION.

How it Works: Folic acid prevents birth defects, spina bifida, in that it is needed for rapidly dividing cells. Most people who have heart attacks have normal cholesterol levels. The problem is plaqueing of the arteries from too much homocystein which is caused from a lack of folic acid. Folic acid helps prevent both colon and cervical cancer. A study by the Massachusetts General Hospital, found that the most depressed patient's had the lowest levels of folic acid.

Sources: Good sources of folic acid are: dark green leafy vegetables ie. spinach, liver, orange juice, beans, avocados, and beets.

Recommendations: The recommended MINIMUM intake of folic acid is as follows. Infants to 6 months need a MINIMUM of 65 mcg/day. Infants 6 months to 1 year need a MINIMUM of 80 mcg/day. Children 1-3 years old need a MINIMUM of 150 mcg/day. Children 4-8 years old need a MINIMUM of 200 mcg/day. Children 9-13 years old need a MINIMUM of 300 mcg/day. People 14 and over need a MINIMUM of 400 mcg/day. Finally, pregnant women need a MINIMUM of 600 mcg/day.

Interesting article on breastfeeding, health and money.

good morning! I just read an article in the L.A.Times on the topic of breastfeeding, health and money. For all nursing mothers and future mothers, it will be a worthwhile read. Click on this link to read article.

Dr. Eric
310-993-8482
drEricNepo@gmail.com