I developed some tendonitis a while ago, I treated it by icing it, then directly heating with a hot water bottle. I’d repeat this about 10 times, and do it no less than 4x a day. Fixed it really quickly.
So the contrast therapy really worked for you eh? I have some remaining issues in my brachioradialis origin that might benefit from this.
Good feedback, thanks.
Yea it really did, it was an occurring problem too that came up whenever I started training again. I asked the gym owner and he told me to do the contrast stuff. Within a week or two I was back training at full force.
The only thing that gets me is that you have to leave the hot or cold on for at least 10 minutes.
The hot is no problem, since the water bottle stays warm for ages and is easy to reheat.
However I have 3 cold packs, and since you must finish the treatment on cold, that only leaves me 2 hot/cold cycles, before I have to wait for an hour or so for the packs to cool again.
I left the cold on for about a minute, then the heat for a minute. The whole thing took about 20 minutes total.
I used to do it in the kitchen next to the freezer and used a fresh ice-pack whenever I needed to.
Also use some tissue or something under the hot water bottle so you don’t burn your skin.