07 Oct 2019

Heat vs Ice – Which to Use?

One of the most common questions we are asked by our patients is whether they should use ice or heat on their area of pain – whether it’s a neck, ankle or low back.   The follow-up question to this is always, How do I know which one to use and when?

First, let’s talk about what ice and heat do with your body. Ice restricts blood flow to the area. This is called vasoconstriction. Heat increases blood flow to the area. This is called vasodilation.

Ice helps to numb the area which can result in a feeling of decreased pain and allow you to move a little more freely.  Ice is great for an acute injury. For example, if you were to roll your ankle and it swelled, using ice would help to decrease the swelling temporarily. With this decreased swelling and numbed pain, you could move the foot around in small circles which would promote fresh blood flow in the area and allow the body’s natural tissue healing process to occur.  There is no need to ice more than 10 minutes. In some areas, of the body, like the outside of the calf, icing too long has been shown to cause nerve damage. It’s best to use ice in 10-minute periods within the first 72 hours after an acute injury, with an hour between each icing session.


  • Ice restricts blood flow to the area and can help with swelling
  • Ice numbs pain
  • Ice should be used for 10 minutes then off for 50 minutes 2-3 times but not directly on the skin
  • C-A-B-N, Cold -Achy-Burning-Numb is the progression of ice, you want to get the area numb before removing the ice
  • Ice is best in the first 72 hours after an acute injury (i.e. rolled ankle) and with aggravations of existing injuries

Heat is best for muscular pain – like a feeling of soreness or muscle cramping.  The warming up of the tissues and the increased blood flow help the tightened muscles to calm. Heat should be used for at least 10 minutes but never more than 20 minutes. Heat should never be used over an area of acute swelling. So, in the previous example, you would not want to heat that swollen ankle in the first 72 hours but after that, a contrast hot-cold therapy of 15 minutes of heat immediately followed by 10 minutes of ice could help to promote fresh blood flow and decrease swelling.


  • Heat increases blood flow to the area
  • Heat can help to relax tight muscles
  • Generally, heat should be used for 15 minutes on then off for 45 minutes 2-3 times
  • Heat is most helpful for sore and tight muscles
  • Heat should not be used over an area of swelling

Many times, the situation is not as clear cut as an acute injury like a rolled ankle or a definite muscle spasm. So, when in doubt, use ice.

Key Points:

  • Ice is best for swelling around a joint
  • Heat is best for muscle soreness and tightness
  • Heat/Ice Contrast is bets for chronic stiffness and muscle tightness
  • If you are unsure if it’s joint or muscle the key thing to remember is: When in doubt, use ice!

By Dr. Chase Waldrup
Chiropractor at Vida Kirkland

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23 Jul 2019

What Should You Know About Blood Flow Restriction Therapy?

Blood Flow Restriction Therapy!

Blood Flow Restriction is a training and rehabilitation technique involving the use of cuffs or bands to prevent venous return into the limps while maintaining the arterial info into the muscles. This modality is a true game-changer in the world of rehab, sports training and general fitness.


Blood flow restriction training goes by many terms (KAATSU, occlusion training, BFR, etc.), but all are striving for the same goal: allowing you to train at lower loads while achieving the same results you would get at training at higher loads.

How does it work?  Occluding a percentage of the venous return will create a swelling effect on the muscles.  This swelling effect causes various metabolites to accumulate and thus stimulating muscular growth.  Direct muscle fatigue forces the nervous system to recruit more muscle fibers, which allows the capacity of growth.

What are the benefits of BFR?

Increases muscular size and strength.  Decreases muscular atrophy after injuries/surgeries, thus decreasing recovery time and diminishing muscular damage with rehabilitation.  Able to maximize exercise efforts with low-intensity activities.

Who would benefit?  Anyone who is recovering from immobile/mobility restriction (bed-ridden patients to post-operative) to athlete populations looking to hit the next level or isolated exercises for a specific muscle group.

Our therapists at Vida Seattle are trained with Smart Cuffs and uses their bands for our treatments. To learn if you would benefit from BFR please contact our Physical Therapy Department Head, George Hwang at georgeh@thinkvida.com to answer any further questions.

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13 May 2019

5 Tips for Natural Migraine and Headache Relief

Suffer No More!

In the US alone, more than 38 million people suffer from migraines. For many of us, daily headaches and migraines are a regular part of our day. Finding relief can sometimes seem like a never-ending cycle. Luckily, there are proven, natural ways to find relief from migraines and headaches.

If you are searching for naturals ways for headache relief, read on. In this post, we will explore five natural tips for migraine and headache relief.

Drink More Water

A dehydration headache can occur when the body does not have enough fluid. Some may develop mild headaches, whereas others may develop migraines due to dehydration. The body needs a certain amount of water to function. When there is not enough fluid in the body, it can cause dehydration which can lead to complications such as fatigue, headaches, and dizziness.

When the body lacks water, the brain can temporarily shrink or contract as a result of fluid loss. Once an adequate amount of fluid is retained, the brain returns to its normal state and symptoms of headaches or migraines are relieved.

Try to increase your water intake by drinking water, replenishing your electrolytes, and eating water-rich fruits and vegetables.

Try Essential Oils

Whether you put them in a bath, activate an oil diffuser, or infuse them with a candle, essential oils are known to reduce the effects of headaches and migraines when inhaled. Essential oils are naturally occurring aromatic composites that are found in many common types of flowers, plants, herbs, and barks. Essential oils are traditionally used for many health, holistic, and beauty practices and offer many benefits.

The most common types of essential oils to alleviate migraines and headaches are peppermint, lavender, and basil. Some suggest that applying essential oils topically can offer faster relief.

Get More Sleep

Lack of sleep or inadequate sleep is one of the leading causes of headaches and migraines. Most doctors recommend getting between 6-8 hours of sleep every day. In recent studies, sleep deprivation can increase the risk of migraines and headaches. Sleep deprivation is known to increase certain proteins, which at a high enough level, can trigger pain.

Adopting good sleeping habits, such as scheduling a bedtime, limiting caffeine after a particular time of the day, and reducing screen time, can help get one step closer to achieving quality sleep and reducing headaches and migraines.

Alleviate Using Heat or Cold

For tension headaches, applying a hot compress to the back of the head can help alleviate symptoms. In some cases, placing a warm towel in the affected area can also help reduce tension or pain in the head.

For migraines, some people use a cold compress to alleviate their symptoms. Similar to a hot compress, try placing the cold compress near the areas of tension, such as the temples, back of the neck or head.

Incorporate Yoga into your Routine

Yoga is a great way to alleviate stress, promote relaxation, and reduce tension. Practicing yoga may help reduce the frequency of headaches and migraines.

Certain poses improve circulation and promote deep breathing which helps alleviate pain. Try these poses for headache relief:

  • Cat Pose
  • Modified Eagle Pose
  • Big Toe Pose
  • Dolphin Pose
  • Downward Facing Dog
  • Fire Log Pose
  • Plow Pose

Find Headache Relief Today

Finding headache relief can help improve quality of life. Try incorporating these key tips into your routine to help alleviate headaches and migraines.

For more tips and tricks on managing headaches and migraines or other chronic health conditions, contact us.

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28 Mar 2019
26 Feb 2019

How Important Is Your Gut Health?

How Important Is The Health Of Your Gut? 70% of the body’s immune function is located in the gastrointestinal tract. Gut flora aids our innate immune system response and the Brain/Mood health is affected by the intestines and good flora. Hormones are also affected by your gut health…

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30 Oct 2018

What is Vestibular Rehabilitation Therapy?

As many as 35% of adults aged 40 and older in the United States have experienced some form of vestibular dysfunction. Eighty percent of persons over the age of 65 have experienced dizziness. Overall, vertigo from a vestibular problem account for one-third of dizziness and vertigo symptoms reported to a healthcare professional.

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07 Sep 2018

NW Chiropractic Center Joins Forces with Vida Integrated Health

Northwest Chiropractic Center merged with Vida Integrated Health, which in one of the most respected clinics in the Seattle area (5 clinics) and owned by my friend and colleague, Kris Sasaki, DC. 

The Northwest Chiropractic team of Tim Clanton DC, Caedin Pettigrew DC, Chase Waldrup DC and Jen Wassler LMT and myself will stay the same as well as the staff of Alla, Jen, Amanda and Heather, while we look to expand the size and scope of our current location in Totem Lake.

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20 Aug 2018

InHealth & Vida Integrated Health Join Forces

When I founded InHealth in 2011, our vision was to bring the same level of multidisciplinary care utilized by professional athletes to the general population, especially those who care about staying active and healthy.

Over the past seven years, InHealth has continued to grow and innovate in many capacities. We are excited to announce that we are taking this growth and innovation to a whole new level as we combine forces with Vida Integrated Health in the coming weeks. Vida is one of the most respected clinics in the region and owned by my friend and colleague, Dr. Kris Sasaki.

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28 Feb 2018
22 Feb 2018

Squat Away Ankle & Hip Pain

Squatting is a key developmental movement that we do in order to stand up and walk as little ones. The thing we often ignore in our squat training is that we learn to squat from the ground up. This is a fundamental movement that can not only help with our squat form but also with pain from a nagging problem or when recovering from an injury.

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