ICE Instructions.
Place ice in a damp cloth.
Apply to area for 5min

remove for 5 mins

Reapply for 5 mins

Heat:
Avoid excess heat or hot showers: This will increase blood flow and inflammation leading to a longer recovery time.

Over the counter medications:
Should only be used strictly as directed on packaging.
Allergies and ulcer’s are common repercussions of misdirected use.

Activity:
Maintain a reasonable and non excessive activity level, whilst avoiding over resting.

Pain:
If pain is excessive, intolerable, unusual, or sharp, then reduce or cease the activity that is causing the flare up.