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At Home Reference

Welcome to our clinic! Because we understand that being a new patient can feel a little overwhelming, we want to provide you with a handy reference of need-to know facts to answer some common questions, offer valuable resource information, and supply home-care tips to accelerate your healing process.



Instructions for Using Ice/Heat

Ice reduces inflammation and will never hurt your condition. Use an icepack, ice/snow in a plastic bag, or a bag of frozen peas. Apply ice to the affected area for 10-15 minutes, wait two hours, and reapply for 10-15 minutes. This is especially important late in the day and before bed.

For acute pain, heat should only be used in the morning for up to 20 minutes. Use a heating pad, water bottle, or take a hot shower/hot tub. An alternate method of heat application is to soak a hand towel with water, wring-out excess water, place towel in the microwave until hot (not burning), and then apply to affected area. Reheating may be necessary to achieve 20 minutes of heat.



Current and past issues of our newsletter, Aligned with Health, are available to read on our website. In the newsletter, you’ll find clinic updates, nutrition and exercise articles, fun facts, and recipes. You can subscribe to our e-newsletter via the website.


Additional Helpful Hints

  • If you sleep on your side, use a pillow between your knees and sleep in the fetal position. If you sleep on your back, place a pillow under your knees.
  • When driving, keep the backrest of the seat upright and sit close enough to the wheel so your legs are not fully extended.
  • Vary your activity throughout the day: walk/sit/recline
  • Follow recommended exercises/stretches
  • Do not hesitate to call the clinic with any questions