Contact Information
Christopher Benson, LMT, Pllc.
4029 West Henrietta Road, Rochester, New York 14623

cbenson@muscularrehab.com
Tel: (585) 755 - PAIN (7246)
Fax: (888) 266 - 4849
Christopher Benson, LMT, Pllc.
(585) 755-PAIN (7246)
Heat or Ice (You Choose)
“Chris was able to see the whole picture and
notice that I had  pronated Feet that was the
root of my knee pain.”
                  Mrs. Chappel


When To Use
 Use Ice after an acute injury, such as
an ankle sprain, or after activities that
irritate a chronic injury, such as shin
splints.
 Use heat before activities that irritate
chronic injuries such as muscle strains.
Heat can help loosen tissues and relax
injured areas.


How To Do It
 Read through the information on how
to ice an injury. There are several
ways to ice an injury.
 Heating pads or hot wet towels are both
excellent methods. Place a washcloth
under hot tap water and then apply to the
injured area.


For How Long
 Apply ice treatments for no longer
than 20 minutes at a time. Too much
ice can do harm, even cause frostbite;
more ice application does not mean
more relief.
 It is not necessary to apply a heat
treatment for more than about 20 minutes
at a time. Never apply heat while sleeping.
       ICE                                   Heat