For optimal results all stretches should be performed a minimum of twice a day. Hold each stretch for 10 to 15 seconds and repeat both sides for a set of four (twice each side) to maintain proper balance. Please call the office if you have any questions.
For optimal results all exercises are to be performed with strict form at all times. Exercises are to be done in 3 sets of 15 to 20 repetitions two to three times per week. Make sure to skip a day between exercising to allow the body to recover properly. Remember these exercises are theraputic to increase blood flow which will increase healing. Only perform the exercises Dr. Scott has directed you to do. Please call the office if you have any questions.
Do I use Cold Therapy or Heat Therapy for Recovery?
COLD THERAPY is used to reduce pain and inflammation in the initial acute phase of care. We sell large gel ice packs that you will use for 20 minutes at a time twice daily.
HEAT THERAPY is used after the acute phase of care to increase circulation and blood flow to injured areas. Moist heat in the form of a hot shower or a hot bath is optimal for 15 to 20 minutes.
CONTRAST BATH is the application BOTH in the recovery phase. Apply HEAT for 10 minutes followed by COLD Therapy for 20 minutes. Dr. Scott will tell you which to do during your phase of care.