Research suggests that there are several different protocols that can be effective in lowering inflammation and speeding up the recovery of an injury.

In some cases, ice and heat are not sufficient. If an injury has become infected or it’s extremely painful, you might need to go to the doctor to get some over-the-counter medications. Your doctor may provide you with a more specific treatment protocol alongside your medications.

Depending on the type of injury you have sustained, you may be better off following a specific treatment protocol. But the question remains ‘do I use ice or heat?’

Let’s answer this question and more so that you will know exactly what to do next time you get hurt.

For Acute Injuries

If you have an acute injury (one that has occurred very quickly and is under six weeks old), you should avoid using heat on the area. This is especially important within the first few days of the injury.

Applying a heat pack may make the area even more inflamed and sore than it already is. It could even worsen the injury. However, in some cases, alternating between ice and heat might be more beneficial for your specific injury. This is something that your healthcare professional will be able to discuss with you.

So, if you have an acute injury, the best thing to do is grab an ice pack or a frozen bag of peas and gently press it against the injured area. The ice-cold temperature will cause the blood vessels in the area to constrict, which reduces inflammation and bruising.

Although applying ice might feel slightly painful or unenjoyable in comparison to a heat pack, it’s the better option in the long run!

For Chronic Injuries

For injuries that you have had for more than six weeks, it becomes chronic. At this stage, you can use heat.

Using heat will help to increase blood flow into the area and reduce inflammation and tenderness. The heat will also help your muscles to relax, which reduces tension in the muscles and joints.

Because heat lowers the levels of swelling in the area around the injury, it can increase joint mobility and make it easier for you to continue moving around as much as possible. However, it’s important not to start doing anything too strenuous with the joint if it is still slightly swollen and tender.

What Else Can You Do For Injuries?

Alongside using ice and heat packs, you may be prescribed a gentle exercise program or a series of stretches to do each day. Regular movement can help to improve blood circulation to the area and this can promote a faster recovery.

If you’re experiencing pain, give our office a call. We can help you identify the culprit and start a treatment plan that will get you back on track.

Many of us don’t consider sleep as being something very important. We know that we should aim for at least 7 to 8 hours of sleep a night but if we don’t achieve this number, we aren’t too worried.

However, sleep is extremely important for your health. Failing to get adequate amounts of sleep in the long term can increase your risk of disease and accelerate the aging process.

If you are somebody who struggles to get to sleep or you wake up regularly in the middle of the night, don’t worry. There are plenty of things that you can do to get a more restful sleep each night. We’ve rounded up some top tips that should help you when it comes to establishing a great sleep routine.

Prioritize Sleep

Achieving 7 to 8 hours of good quality sleep every night should be your top priority, no matter what else is going on in your life. Even just a small deficit in your sleep quantity or quality can produce lots of information in the body, which leads to a range of health complications in the long term.

Establish a Regular Night Routine

When life gets busy, it’s easy to let your sleep fall by the wayside. However, you must make sure you set aside some time every night to wind down and get yourself ready for sleep.

Each night, try to go to bed at the same time and wake up at the same time. This will make it easier for your body to recognize when it is time to go to sleep. Ideally, you should aim to get to bed before 11 pm, as your melatonin (sleep hormone) is highest between 11 pm and 2 am.

Exercise Regularly

We all know that exercise is essential for your physical and mental well-being but not many of us realize how important it is for sleep.

Exercise can give you a boost of energy for the day ahead while also tiring your body out enough that you can easily get to sleep in the night time.

Make Sure You Exercise in the Mornings Only

It’s important to know that you should not exercise towards the end of the day. Exercise can increase your body temperature and make it more difficult for you to drift off into a deep sleep.

Instead, try and stick to morning or early afternoon workouts only. This gives your body temperature time to drop before you go to sleep.

With the modern-day lifestyle revolving around sitting in a chair hunched over a computer or laptop, it’s no wonder that neck pain is becoming one of the most prevalent problems in the Western world.

If you have an office job or you work from home, you must think about your desk posture. One of the worst things about sitting in the same chair all day, every day for work is the resulting neck pain. Failing to sit properly could lead to chronic neck and shoulder pain that never seems to go away, even when you’re not working.

In the post-pandemic world that we now live in, many of us are now working from home on makeshift desks. We’re sitting in bed or on the couch with our laptops awkwardly on our knees, having to hunch down to view the screen.

Not only does this affect your posture but it also leads to ongoing pains and aches in the upper body. The angle at which your head is pointed down makes a huge difference to the way the muscles feel, so staring down at a laptop that is resting on your legs is one of the worst ways to sit.

It’s always important to take more care and consideration when deciding on your workstation setup. Doing so can improve your posture and reduce neck pain by relieving tension in the upper body muscles.

Unfortunately, dealing with neck and shoulder pain can be tough and it may take several months to completely free yourself of pain. However, creating the perfect workstation setup as quickly as possible in your home means you can work on relieving tension immediately.

Setting Up the Perfect Workstation Setup At Home

The first step when creating a great workstation at home is to consider the level of your screen. The screen should be at eye level so you aren’t having to lower your head at an angle.

Consider how you can position your monitor so that it is at the perfect height for your head and eyes. You can do this by either raising your screen or adjusting your chair so that it is higher up.

Usually, the former is easier because you don’t want to compromise your sitting position by raising your chair up too high. You can use a box or a set of books to raise your screen, or you could even get an adjustable screen that enables you to elevate or lower it.

You shouldn’t need to lean in to see the screen and it should be centered in front of your head so that you aren’t needing to tilt or turn your head at all.

Position your mouse so that your forearm can rest on the desk when you’re using it. You shouldn’t need to shrug or lean your upper body in any way.

We are here to help you

Take a look at your work space today and follow these tips to reduce risk of strain, you won’t regret it. And if you find you are experiencing pain in your neck and back, get in touch with our office. We will take the time to determine the cause of your symptoms and provide the appropriate treatment so you can start feeling better right away.

You might not think much about your joints on a day-to-day basis.

After all, most of us walk, run, jump, bend, and squat without a second thought to the way our muscles and bones are moving as we do so.

It’s only when our joints start to become painful that we start to notice them and think more about them. Over time, wear and tear on the joints can cause them to become weaker and swollen. This can lead to pain and discomfort in the joints.

There are things that you can do to lower the pain that you’re feeling in your joints. However, prevention is the best way to stop your joints from becoming painful. Here are some top tips to reduce pain and minimize your risk of inflammation and pain around your joints.

Keep Moving

Exercise is one of the best ways to reduce your risk of painful joints. Regularly moving your body helps to strengthen the muscles and tendons that support your joints, and reduces stiffness in the area.

Regular movement is also important to help you maintain healthy body weight. When you carry excess weight, it causes more stress and force to go through your joints, which contributes to wear and tear. By maintaining a healthy weight, you can minimize this stress and keep your joints as healthy as possible.

Improve Your Posture

Whether you’re standing or sitting, you need to consider your posture. Having poor posture can cause your shoulders, hips, knees, and ankles to be placed in sub-optimal positions.

When you’re sitting, try not to slouch and don’t sit with your legs crossed for too long. Keep your hips and knees at a 90-degree angle, and your back pressed against the chair.

When standing, keep your knees soft, with a slight bend. Avoid locking them out completely as this can cause excess strain to go through the joints.

Eat Healthily

Eating a nutritious diet can help your joints in three ways. Firstly, a healthy diet decreases your chances of being overweight. Secondly, it provides the vitamins and minerals that are needed to promote strong and healthy bones (such as calcium and vitamin D).

Finally, eating nutrient-dense foods that are full of micronutrients (in particular, vitamins C and E, and zinc) can boost your immune system. When your immune system is fully functioning, it lowers your risk of inflammation and autoimmune conditions, such as some forms of arthritis.

No matter what age your children are, it’s important to keep them healthy and active all year round

This doesn’t just mean getting them to exercise every day. It also means thinking about their bone health, mental health, and social health too!

When your children are happy and healthy from a young age, it sets them up for success in later life. As a parent or guardian, you can instill healthy practices in your children so that they are the healthiest versions of themselves.

Here are some top tips for keeping your kids healthy and active.

Think About Their Posture

The modern-day lifestyle is making our posture much worse. However, you can stop your children from starting unhealthy habits that lead to poor posture. It’s all about teaching them how to properly walk and sit with good form.

When they are walking, make sure they are walking with their heads up and their shoulders back. Not only does this improve posture but it also makes them feel extra confident!

When they are sitting at a desk, encourage them to keep their neck in line with their spine and their back against the chair. Their feet should be flat on the floor and their shoulders should be nice and relaxed.

If you catch your children, gently remind them to sit up straight. This will reduce stress on the spine.

Encourage Them to Go Outside and Play

Nowadays, many children want to sit inside all day playing games. However, it’s important for your child to go outside and exercise.

Sunlight is essential for your children’s physical and mental health. It stimulates vitamin D synthesis in the skin, which helps to maintain bone health and boosts serotonin production.

When your children are playing together, they will be moving their bodies and improving their physical fitness. They will also be socializing with one another, which is vital to their social development.

Pay Close Attention to Their Backpack

If your children wear a backpack to school, you might not give much thought to it. However, if your children are complaining of back pain, it may be because of the backpacks that they are using.

The wrong kind of backpacks can misalign the spine and cause back pain or shoulder pain. Try to limit the weight of your children’s backpacks by keeping the contents minimal. The straps should be nice and soft on the shoulders so that they don’t dig in.

Encourage a Regular Sleep Schedule

Sleep is essential for everybody but it is especially important for children. Try sticking to the same bedtime every night and wake up at the same time each morning. Aim for your child to achieve around eight hours of sleep each night so that their physical and mental health is optimized.

Follow these tips and you should have no problem keeping your kids healthy and active all summer!