Health-Massage-Bodywork Tips

Should I use ice or heat for injuries?
This has been a popular question this month. Therefore, I thought I would provide some clarification of when to use ice and heat. What is listed below is what is typically prescribed when injuries occur. However, use your instinct as to what you think is best for you. As always, be sure you are drinking, at least, half your body weight in ounces, daily. Drinking water alleviates pain, prevents injuries, and more!

When to use ice?
Ice is used when there is swelling and inflammation to control pain. Here are situations to use ice:

1) If you are injured within the past 48 hours, like muscle or joint strains and sprains.

2) If you exercise for extended periods of time (over an hour or more). This would apply to people training for races and who exercise for long durations (long hikes, bike rides, etc.).

3) If you haven’t exercised in awhile, then do a sudden burst of exercise like “you did back in the day” and are suddenly sore within 12-24 hours after the “exercise” event. This situation can include doing too much all at once; for example, getting on a roll and cleaning out the garage in one day or doing anything strenuous and you are “so sore” from doing the activity.

4) If you experience pain from a chronic condition, always ice AFTER the activity, NEVER before! A chronic condition refers to any overuse syndromes, repetitive strain injury, or cumulative trauma disorder. When to use ice:

a. If you have a condition that ends in “-itis”, like bursitis, tendonitis, etc.

b. If you been diagnosed with a syndrome, like carpal/tarsal tunnel syndrome.

c. If you have shin splints, stress fractures, and golfer/tennis elbow.

When to use heat?
Heat should be used on chronic conditions BEFORE participating in activities (see section 4) above). Heat helps relax and loosen connective tissue and helps to stimulate blood flow.

For how long?
Apply ice or heat up to 15-20 minutes only. Wait 45 minutes to an hour between treatments.

People who live near cold water can take advantage of their lakes and oceans! For people living in California, take a walk into the ocean with your exercise clothes on! I do this often after long hikes and runs, and people look at me like I’m crazy, but I feel so much better!

Acupuncture and chiropractic services are now provided at the San Diego military healthcare facilities and “outside” of the military healthcare system. Work within their guidelines/procedures in order to receive these services in the local community.

Be daring and ask your military healthcare provider about seeing a massage-bodywork practitioner in your area if you are experiencing chronic pain, considering or recovering from surgery, healing from injury, or wanting to add another harmonizing therapy to improve your current health situation (a great complement to yoga, talk therapy, etc.).

Currently, the military healthcare system does not recognized massage-bodywork services as a healing therapy. Share with your military healthcare providers the benefits you received from massage-bodywork therapies, and hopefully, eventually, massage-bodywork therapies will be incorporated into the healthcare system and hospitals like acupuncture and chiropractic services.

I have reasonable session rates for active duty, retired, veteran, and government personnel.

Do you identify yourself by the pain you are constantly feeling? Is your doctor wanting you to take pain pills and even having you consider surgery? If so, consider therapeutic, medicinal massage-bodywork therapies to help you get rid of pain and avoid unnecessary surgery!

My website is very informative, so please visit to learn more about my services, session prices, and my schedule along with massage-bodywork benefits and tips for before, during, and after your sessions.

I would like to partner with other health practitioners (orthopedic surgeons, dentists, doctors, chiropractors, counselors/therapists, coaches), health facilities (gyms, exercise studios (karate, yoga, dance)), and small businesses in the city of San Diego. My practice does complement these services to bring about more health and well-being to people. If you have any recommendations, please connect us by sending them my e-newsletters and contact information, OR I would be happy to contact them directly!

I can provide demonstrations and classes about health and massage-bodywork to businesses and its employees. Review My Calendar for what talks I’ve completed in the past in the San Diego community.

If you have any questions about my services and would like to set up an appointment, please, call or email me. I look forward to working with you at your next appointment!