The Department of the Navy has a protocol called the Navy Seal Icing Protocol for acute injury that is called \"contrast therapy\". Which is simply alternating between heat and ice. You get the benefits of both vasoconstriction and vasodilation (expansion and contraction of the blood vessels). Always use moist heat, i.e. moist heating pad, which is a heating pad that has a foam sleeve that inserts into the plastic cover. There found at any drug store. A hot bath or hot tub will also work. It is simple:
5 min. Heat
1 min. Ice
4 min. Heat
1 min. Ice
3 min. Heat
1 min. Ice
2 min. Heat
1 min. Ice
1 min. Heat
1 min. Ice
FYI; This also works very well with chronic pain issues and simply alternating between a hot and cold shower has been shown to speed recovery after working out by 30%.....Watching your back, Dr.Bartz