Heat and ice can provide very effective pain relief at home. This is how to do this:
For new injuries, the general rule is that you should apply ice to it. Real ice that is in a cloth or a good ice pack will be very effective. You should apply the ice pack 3 times a day and should continue for the next few days. The four stages that you will experience are firstly, the cold which will be the feeling of cold. The second stage is warmer and lasts about five minutes. The third stage is the pain which lasts for just a few seconds. The most important stage is the last one which is the numb stage. The numbness is an indication that you are controlling the swelling and slowing down the body’s production of pain chemicals. This promotes faster healing and reduces scarring. You should leave the ice on for about two minutes and then take it off. The whole process should take about 8-10 minutes but should not exceed 15 minutes. This is why it is important that you use a good quality icepack or that the cloth that the ice is in is not too thick otherwise the effects of the ice will not be felt.
For tight tissues, tension and stiffness, the general rule is that you should apply heat to it for about 15 minutes. The heat helps to increase blood circulation and improves muscle and tendon flexibility. It is important that you do not apply heat to new injuries or inflamed areas, as this can make the problem worse.