760 Glenhuntly Rd

Caulfield South, VIC. 3162

03 9528 3994

Fax: 03 9523 8622

Heat or Ice?

April 4, 2016

Both Heat and Ice have a role to play in the management of pain relief, however they have different indications for use. So when should you use them?

ICE:???

Ice is most effectively used in the initial management of soft tissue injuries. Many people would have heard of the R.I.C.E (or R.I.C.E) regime. This stands for Rest, Ice, Compression and Elevation. Ice, along with rest, compression and elevation is used to help decrease blood flow to the affected area. With a decreased blood flow, swelling is decreased, reducing the effects of secondary damage and promoting a better quality and faster recovery. So for any acute injury, ice is indicated for use within the first 72 hours, to help control the swelling.

HEAT:?

Heat is effectively used to help decrease the intensity of muscle spasm and tightness, generally associated with chronic problems. The application of a heat pack can improve blood flow and muscle flexibility, decreasing tension and leading to a decrease in pain levels. Heat would not be indicated for use within the first 72 hours of an injury. After this initial stage, heat may be indicated.

So in conclusion, if it?s a new injury that has occurred in the past 3 days, use ice. Apply for 15-20 minutes every hour, as regularly as possible.

If the injury is more long term and generally has some associated stiffness or muscle spasm, apply a heat pack to the area to promote muscle relaxation and pain relief.
If you have any concerns or are unsure of which to use, contact our us at Caulfield Natural Health Clinic.

Teriyaki Salmon with Broccoli Sesame Noodles

Teriyaki Salmon with Broccoli Sesame Noodles

A garlicky teriyaki salmon on a bed of sesame broccoli soba noodles Servings: 2 Ingredients Salmon Marinade 2 Tablespoon Soy sauce 1 Tablespoon Oyster sauce 1 Teaspoon Sesame oil 2 Teaspoon Honey 4 Cloves Garlic  crushed Teriyaki Salmon Soba 200 . . . . .

Our Stories Are The Data Of Our Souls

Thank you to our Caulfield Natural Health Clinic Counsellor, Naomi Rubinstein, for her latest blog. In the ‘Unlocking Us with Brene Brown’ podcast episode with modern relationship guru, Esther Perel (link attached below), Esther Perel shares “People come in with . . . . .
A Mindfulness Meditation For Releasing Anxiety:

A Mindfulness Meditation For Releasing Anxiety:

Thank you to our Caulfield Natural Health Clinic Counsellor, Naomi Rubinstein, for sharing this blog. For many, it is such a hard time at the moment and so I really just wanted to share with you this wonderful 24 minute . . . . .
Building Love Maps

Building Love Maps

Thank you to our Caulfield Natural Health Clinic Counsellor, Naomi Rubinstein, for sharing this blog on Building Love Maps: I just asked my husband of 25 years where on my face do I have a scar? You think you know . . . . .
More Health and Wellbeing Posts
A Mindfulness Meditation For Releasing Anxiety:

A Mindfulness Meditation For Releasing Anxiety:

Thank you to our Caulfield Natural Health Clinic Counsellor, Naomi Rubinstein, for sharing this blog. For many, it is such a hard time at the moment and so I really just wanted to share with you this wonderful 24 minute . . . . .
Introducing Naomi Rubinstein, Counsellor

Introducing Naomi Rubinstein, Counsellor

Hi Everyone, I’m the new counsellor at Caulfield Natural Health Clinic. It’s wonderful to be working at a place that is so aligned with my respect for natural therapies. Especially after spending the last 7 months in the heart of . . . . .
PMDD – Premenstrual Dysphoric Disorder

PMDD – Premenstrual Dysphoric Disorder

Our Naturopath and Acupuncturist, Genya Fleischer, has written the following blog on PMDD, including symptoms, Natural management strategies and a delicious recipe. Enjoy! Premenstrual dysphoric disorder (PMDD) is a severe form of PMS that includes physical and  emotional symptoms that . . . . .