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Like mentioned earlier, Vitamin C is great for inflammation, you can also try Arnica or Resinall K instead.
Unless you have specific orders, cold packs for the first 24 hours, 20 minutes on and 20 minutes off.
After the 1st day, use heat from here on out 20 minutes on and 1 HOUR OFF.
Only thing to change that is if:
1. Heat makes it feel worse, in that case, stick with cold
2. If the area is hot to the touch or it feels hot/burning, stick with cold
3. If neither seem to make a difference, stick with the heat to keep circulation going.
Feel better and take your time healing!
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