Lakeside Health and Sport

🌿 Did you know that allergies can trigger vestibular dysfunction? 🌾 If you’ve been feeling off-balance or dizzy due to seasonal allergies, you’re not alone! 🌪️ Allergies can impact the inner ear, leading to vestibular issues. But fear not, a skilled vestibular physiotherapist can help you regain balance and stability more swiftly! 💫 Through specialized exercises and techniques, they can assist in restoring vestibular function and easing symptoms. 🦻 Schedule your Consultation with Jane So here at Lakeside Health and Sport to take control of your vestibular health and say goodbye to allergies disrupting your balance! 🌸

Honoured to have been invited to this year’s Shoppers Drug Mart Run for Women for our region! With approx 2000 runners 🏃‍♀️, it was a huge success and the rain kept temperatures reasonable for the racers. Huge thanks to Biofreeze for donating and organizing the tents and Biofreeze to use on the athletes needing a post run massage or application. And a monstrous applause for Shoppers Drug Mart and the organizers for sponsoring this worthy cause nationwide. And a heartfelt thank-you to our team at Lakeside Health and Sport for joyfully volunteering your Saturday for this beautiful event! Such a blessing to be a part of something so meaningful!

🌿 Did you know that natural options can provide relief for seasonal allergies? 🌼 Understanding the pathophysiology behind allergies can help us address the root cause and find holistic solutions for lasting comfort. 🍃 By boosting your immune system and addressing inflammation, we can reduce symptoms like sneezing, itchy eyes, and congestion. 🌸 Dr. Wendy Pardiac ND at Lakeside Health and Sport is here to guide you on your journey to allergy-free living!

Give the Gift of Wellness this Mother's Day with our Signature Blue Gift Card Box and Bow (or a Digital Gift Card for those who prefer digital :)

Mother’s Day is 6 Days away and we want to celebrate all of the amazing mama bear’s in our community by offering a chance to win 1 of 2 amazing gifts! 1) a 60min Registered Massage Therapy treatment or 2) a 60min Life Coaching Session . Simply Follow our page, like the post and tag a special mom in your life! Each tag gets another entry. Share our post to your story for 2 additional entries. Draw takes place 11:59am Saturday, just in time for Mother’s Day! PS. Don’t forget we have the most amazing wellness gift card options to gift to the special moms in your life! Drop by to pick up yours! .bleik

https://mailchi.mp/lakesidehealthandsport.com/spring-promo-49-savings-inside-limited-time-offer Check Out Our Newest Spring Promo for Taking Control of Your Health and Wellness in 2024! $49 OFF Life Coaching Consultation and Naturopathic Medicine Initial Consultation when purchased together. Not available for purchase online. Please text our main line 289-805-2252 or email [email protected] to reserve your Spring Promo Package ($49 savings).

🌱🔬 Spring gardening Top Tips for back and knee health from a Physiotherapist! 🔬🌱

1️⃣ Make sure to distribute the load evenly to reduce strain on your knees and back. If carrying heavy items, you are better to carry 5lb on each side versus 10lb all on one side (keep the weights specific to your strength ability and injury history).

2️⃣ Engage your core muscles to provide stability and support for your lower back and knees. Be deliberate with every lift and transfer. Use Physics to Protect your Joints - keep your tools and heavy lifting close to your body.

3️⃣ Avoid twisting on a planted foot. Take the time to lift both feet and face the direction in which you are working.

4️⃣ Implement proper lifting techniques by bending at the hips and knees, not the back, to protect your spine and knees.

5️⃣ Incorporate dynamic stretching exercises before and after gardening to improve flexibility and reduce the risk of knee injuries.

🌿💪 Empower yourself with biomechanics knowledge for a healthy and pain-free gardening season! 💪🌿

*note: the above are general recommendations only and does not replace the advice of your Physio or Physician. For custom recommendations specific to your body, please consult a Physiotherapist.

🌧️ Embracing Rainy Day Self-Care 🌧️

Feeling sluggish and unmotivated when the rain pours down? You’re not alone! Rainy days can have a profound impact on our bodies and minds, influencing how we feel and move. Let’s explore the science behind it and discover simple ways to uplift our spirits on gloomy days.

🌧️ Physiology of Rainy Day Aches: Changes in barometric pressure and humidity levels can affect our joints and muscles, leading to aches and pains. The drop in atmospheric pressure can cause tissues to expand, triggering discomfort for some individuals.

😔 Mood Shifts in the Rain: The lack of sunlight during rainy days can disrupt our circadian rhythm and lower serotonin levels, affecting our mood and energy levels. It’s common to feel a bit down or less inspired when the skies are gray.

💡 Finding Inspiration in Gentle Activity: Despite the rainy day blues, engaging in gentle movement like stretching, yoga, or a short walk can boost circulation, release endorphins, and alleviate stiffness. Movement can help counteract the sedentary effects of dreary weather.

🛁 Warm Baths for Relaxation: Treat yourself to a warm bath infused with Magnesium flakes, Epsom salts or essential oils. The soothing warmth can ease muscle tension, calm the mind, and promote relaxation. It’s a simple yet effective way to unwind and recharge on rainy days.

Let’s embrace the beauty of rainy days as an opportunity for self-care and rejuvenation. Remember, it’s okay to take things slow and nurture yourself when the weather calls for it. Share your favorite rainy day self-care rituals in the comments below! ☔️✨
*** PS. This handsome 11 year old lab is our rugged warrior who grew up running and hunting barrens of NL. Now loving the city love, despite arthritis in his hips and knees, he still smiles a child like smile when outdoors and running. He loves the rain and refuses to come in on days like today. I often wonder what he’s thinking about 🧐.

We are excited to extend a warm welcome to our newest Registered Massage Therapist, Peter Nassif. Peter will be working on Mondays from 1-6pm starting this Monday! And because he’s new to us, he has spots left, so book yours online now to grab your Monday Massage.
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Peter brings with him unbridled energy and passion to his career. He is dedicated to health and fitness. Before graduating from the Sutherland-Chan School of Massage Therapy and embarking on his journey as a Registered Massage Therapist, Peter was a personal trainer. He has helped his clients recover from injuries, build muscle, and lose fat.

Peter favors fascial work, which creates symmetry within the body and addresses long-term musculoskeletal issues. He understands that form follows function, which allows him to create the aforementioned symmetry, from both aesthetic and functional perspectives.

Visit us at Lakeside to enjoy the very best that healthcare has to offer! Book Online or Text our main line for easy booking! We know you deserve it 💕

Lakeside Health and Sport is celebrating International Women’s Day with a host of promise, Friday’s event Sip & Serve from 6-8pm drop in with amazing an Wellness/Fitness doorprize, and 10 days of amazing promo services and extra special pricing! Didn’t get the email? Check out the link on post above

https://www.lakesidehealthandsport.com/campaigns/view-campaign/WHxnaexvW91IUbyODtjdqXS8PSVP3oz94IxRmnE9UtOX-Rz6X14yyBmaIAZliGPCpL3r0flP8dODqZbG4_8ebRHD58NBJjQI

March 8th is International Women’s Day and Lakeside Health and Sport is celebrating along with by staying open until 8pm that evening with special offers! But we realize that all of you amazing women out there are busy doing what you do, so we are extending the promo pricing from tomorrow, March 3 all the way to March 13th! Swipe left to check out some of the amazing deals you can avail of and join us in celebrating International Women’s Day together!

Household tasks can sometimes cause some nagging aches and pains for a variety of reasons. We are here today to help you feel a bit more invincible 💪

Today, we’re bringing focus to a household activity we all do - vacuuming! It’s not just a chore, but also an opportunity to protect our low back from disc injuries and muscle strain if done right. Let’s dive into some proper body mechanics. 🏋️‍♂️

1️⃣ Stand Tall: Keep your back straight, not hunched. Imagine a string from the top of your head pulling you up!

2️⃣ Use Your Legs: When moving the vacuum, use your legs, not your back. Keep the vacuum fairly close to your body (avoid long reaches) and when stooping is required, use the legs! A mini workout and a clean house? Win-win!

3️⃣ Avoid Twisting: Don’t twist your body to reach those corners. Instead, move your whole body or reposition the vacuum.

4️⃣ Take Breaks: Don’t try to tackle the whole house at once. Divide your vacuuming into manageable sections and take breaks to stretch in between.

My favorite tip? If you’re under 50, finish vacuuming by laying in your tummy, propped on your elbows and spend 5 minutes relaxed in that position. (Maybe read a book :) If you’re over 50, lay flat on your tummy with a pillow under your hips and hang there for 5. Definitely do this if your back burns while vacuuming but also great to do for preventative reasons. (These age guidelines are generalized so try both and do whichever one feels best for you truthfully :)

Remember, every movement is a chance for strengthening and protecting our bodies. Let’s make vacuuming a safe and beneficial activity for our health. Your low back will thank you! 🌟

🚴‍♂️ Back pain is a common injury among cyclists, with 40% of cyclists seeking medical attention for it, according to a Norwegian study.

💪 Muscle fatigue is the main cause of this issue leading to overuse injuries in addition to mild disc pathologies, both of which respond best to early detection and treatment. As cyclists tire, their hamstrings and calf muscles become increasingly fatigued. This fatigue affects their muscle movement patterns, causing changes in their posture and knee positioning.

🚲 One study focused on the effects of a bent-forward cycling position on the back extensor muscles. Holding this position, also known as being on the drops, allows cyclists to lower their center of gravity for better cornering. However, prolonged time in this position can lead to fatigue in the extensor muscles, compromising spinal stability and posture.

🔍 Research has also shown that cyclists with chronic low back pain tend to have more flexion in their lower lumbar spine compared to those without back pain.

Not sure how your spine position is effecting your ride? Take a photo of you both 5 min and 30 min into your ride on a stationary spinner or wind trainer and bring it in for your physio to evaluate. We have your back 😉


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Lakeside Health and Sport Lakeside Health and Sport is located in Oakville, ON & offers Massage, Physio, Acupuncture & more

🌨️❄️ Winter sports season is here! While it’s a time of fun and excitement, its important to know what to do and where to turn when you encounter an injury,

Here are the top 5 injuries related to winter sports that Physiotherapists commonly assess and treat:

1. Skier’s Thumb: A common injury due to falls while skiing with poles in hand.

2. ACL/MCL Injuries: Knee injuries are prevalent in sports like skiing and snowboarding, where sudden twists or turns can put stress on the ligaments.

3. Wrist Fractures: Falling onto an outstretched hand can lead to wrist fractures, common in snowboarding.

4. Ankle Sprains: Ice skating can sometimes lead to sprains, especially for beginners.

5. Concussions: High-speed sports like ice hockey and skiing can sometimes result in head injuries.

Early consultation with a Physiotherapist can make a world of difference in your recovery journey. Here’s why:

👩‍⚕️ Early diagnosis can prevent further damage.
🏥 Early treatment can reduce pain and improve function.
💪 Personalized rehabilitation plans can help speed up recovery.

Don’t let an injury keep you from enjoying your favorite winter activities. Connect with us at Lakeside Health and Sport to “live your best life” and “Level Up” your body’s potential.

Remember - “It’s Time to Level Up and expect more of your body - Lakeside has you covered.” 🌟



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Meet Dr. Wendy Pardiac, ND!

Having Graduated with honours from the Canadian College of Naturopathic Medicine in Toronto, Dr. Pardiac brings over six years of experience as a Registered Massage Therapist (RMT) and holds an honours degree in Biological Sciences. With a knack for unraveling health mysteries, Dr. Pardiac focuses on integrative medicine, collaborating with healthcare professionals to provide personalized care. Committed to empowering her patients, she blends expertise with compassion to promote lasting wellness.

“My passion comes from getting to know YOU and your body on a personal level. Together, we will go through laboratory results & specialized testing where I will then customize a plan to suit your individual needs. This may include nutrition and lifestyle counselling, herbal medicine, vitamin prescriptions, physical therapy, acupuncture, and more!

My specific interests include fertility, metabolic disorders, stress and inflammation, counselling & NLP, women’s health (PCOS, menopause, etc), autoimmunity, and disturbances of the gut-brain axis, though I have a general practice and all questions and concerns are welcome!”

Online booking for Wendy is now live on our website, with her starting on Thursday and Friday the last week of February. See you soon!

Lakeside Health and Sport Lakeside Health and Sport is located in Oakville, ON & offers Massage, Physio, Acupuncture & more

🎉 Congratulations to Connor McDavid, the winner of the 2024 NHL All Stars Competition! 🌟🏒

🥇 Connor McDavid: 40.606 seconds
🥈 Cale Makar: 43.435 seconds
🥉 Auston Matthews: 47.271 seconds
4️⃣ William Nylander: 49.065 seconds
5️⃣ J.T. Miller: 49.351 seconds
( represented very well ❤️)

🔥 McDavid’s lightning-fast time of 40.606 seconds secured his victory, showcasing his incredible speed and skill on the ice. Makar and Matthews also delivered impressive performances, finishing in second and third place, respectively.

🌟 Nylander and Miller rounded out the top five with their impressive times of 49.065 and 49.351 seconds. Their outstanding performances demonstrated their dedication and talent in this highly competitive event.

🏒 The NHL All Stars Competition was a thrilling showcase of the league’s top talent, and these players truly shone bright. Congratulations to all the winners and participants for their incredible performances!



Did you predict the top 3 based on history in their skill?

Winning the NHL stick handling skills competition takes a mix of strong muscles and sharp neurological preparation. Here’s what it entails:

1. Strong Hands and Wrists: The muscles in your hands and wrists need to be strong and agile for precise stick handling. These muscles allow you to control the stick and maneuver the puck with finesse.

2. Forearm Strength: Your forearm muscles, including the ones that flex and extend your wrist, play a key role in stick handling. They give you the strength and dexterity to handle the stick and make quick movements with the puck.

3. Shoulder and Upper Arm Stability: Stability in your shoulders and upper arms helps you maintain control while stick handling. These muscles assist in keeping your posture and balance steady as you execute different techniques.

4. Stable Core: Your core muscles, like your abs, obliques, and lower back, provide stability and balance during stick handling. A strong core allows you to maintain control and execute smooth movements with the stick and puck.

5. Hand-Eye Coordination: Stick handling depends on good hand-eye coordination, which is the ability to process visual information and respond with precise movements. The connection between your eyes, brain, and hands is crucial for quick reactions during drills.

6. Quick Reaction Time and Decision Making: A fast reaction time and effective decision-making skills are vital in stick handling competitions. Being able to process information quickly and make split-second decisions greatly influences your success in maneuvering through obstacles and executing complex moves.

7. Practice and Muscle Memory: Consistent practice and repetition help develop muscle memory, allowing you to perform stick handling skills naturally and precisely. This creates a strong connection between your brain and muscles, making your movements smoother and more efficient.

Winning the NHL stick handling skills competition requires a combination of physical abilities, technical skills, and mental sharpness. Players who excel in these areas have dedicated significant time and effort to training and perfecting their stick handling abilities.

The NHL All-Star Competition is rolling in Toronto and we could not be more excited! Hardest Shot competition is on now… which begs the question, what skills and strengths combined create THE hardest possible?

Read on….
Generating a hard shot in ice hockey is a result of a combination of factors, including the strength and coordination of various muscles, as well as other important elements. Here’s a breakdown of what contributes to a powerful shot:

1. Leg Power: The muscles in the legs, like the quadriceps, glutes, and hip flexors, are responsible for generating the force needed to push off the ice and transfer that energy up through the body. They provide the foundation for a strong shot.

2. Core Stability: A solid core is crucial for translating power from the lower body to the upper body. The core muscles, including the abs, obliques, and lower back, provide stability and enable the transfer of rotational force during the shot.

3. Upper Body Strength: Muscles in the chest, shoulders, and triceps play a significant role in controlling the stick and generating the force required to propel the puck. They contribute to the power and speed of the shot.

4. Flexibility and Range of Motion: Having good flexibility in the hips, shoulders, and wrists allows players to achieve a greater range of motion during the shot. This enhances the potential for generating more power and velocity.

5. Technique and Timing: Proper technique and timing are essential for maximizing the power of a shot. Factors such as weight transfer, stick flex, and the release point all contribute to the overall strength of the shot.

6. Stick Selection: The choice of stick, including its flex and kick point, can impact the power and speed of the shot. Players often have preferences for specific stick characteristics that complement their shooting style.

It’s important to remember that the hardest shot in ice hockey is a combination of these factors, and each player has their own unique strengths and techniques that contribute to their powerful shots.

🌨️❄️ Winter is here, and with it comes the snowy wonderland we all love! But before you grab that shovel and start clearing your driveway, here are three tips (that or may not have thought of:) for safer snow shoveling techniques that you might not have considered. Let’s make sure we stay safe and injury-free this winter! ⛄️💪

1️⃣ Warm-up before you shovel: Snow shoveling can be a strenuous activity, so it’s essential to warm up your muscles before diving into the snow. Stretching and doing a few light exercises can help increase blood flow and prepare your body for the physical exertion ahead. Trust me, your muscles will thank you later!

2️⃣ Use a smaller shovel: It may sound counterintuitive, but using a smaller shovel can actually make snow shoveling easier and safer. A smaller shovel allows you to lift smaller loads of snow, reducing the strain on your back and shoulders. Plus, it gives you better control and maneuverability, making the task less tiring overall.

3️⃣ Push, don’t lift: Here’s the surprising part – instead of lifting heavy piles of snow, try pushing it to the side whenever possible. Pushing snow requires less effort and puts less strain on your body compared to lifting. Save the lifting for smaller amounts of snow or when you have no other option. Your back will thank you for this game-changing technique!

Remember, safety should always be a priority when shoveling snow. Take breaks when needed, stay hydrated, and listen to your body. If you have any health concerns or pre-existing conditions, it’s always a good idea to consult with a healthcare professional before engaging in strenuous activities like snow shoveling.

Bonus #4)
Shovel with a friend or Neighbor - Not only does it make the time go faster, but it’s safer to shovel in pairs incase of a medical emergency (AND best to shovel with a friend for added laughs if nothing else :)

Stay safe, stay warm, and enjoy the winter wonderland responsibly! ❄️✨ .

Lakeside Health and Sport is proud to welcome Sarah Fleming, a highly experienced Registered Massage Therapist with a robust 16-year career in the field. With extensive experience in sports injury therapy, Sarah’s journey includes working with local sports teams like the Hamilton Tiger Cats, various hockey clubs, and running meets during her academic years. Her passion for sports therapy led her to the Rockies, where she had the privilege of providing massage therapy to diverse world-class athletes, including World Cup Skiers, Snowboarders, Rock Climbers, and NHL players from the Western Conference.

A former athlete and competitive figure skater for 14 years, Sarah’s unique perspective enhances her manual treatment approach. She assesses the body by observing movement patterns and relies on muscle feedback, treating the body as an interconnected whole rather than isolated areas.

Sarah’s career has extended beyond traditional settings; she embarked on a Royal Caribbean tour, practicing massage therapy while living on a ship for a year. Throughout her career, she has maintained a commitment to overall health and wellness. Sarah believes in a balanced lifestyle, advocating for proper exercise, nutrition, and regular sleep to prevent stress-related illnesses. She takes pride in offering personalized home care and thoughtful referrals to address her clients’ holistic needs.

With an extensive background in sports injury therapy, diverse experiences, and a commitment to holistic well-being, Sarah Fleming is a valuable addition to the Lakeside Health and Sport team. We look forward to her contributions in providing exceptional healthcare services to our community.

Thoracic Outlet Syndrome (TOS) is a condition that occurs when there is compression or irritation of the nerves, blood vessels, or both, in the thoracic outlet. The thoracic outlet is the space between your collarbone (clavicle) and your first rib. TOS can cause pain, numbness, and tingling in the neck, shoulder, arm, and hand.

TOS can develop due to various reasons, including:

1. Poor posture: Slouching or hunching forward can compress the nerves and blood vessels in the thoracic outlet.
2. Trauma or injury: A car accident, fall, or repetitive activities that involve the shoulder and arm can lead to TOS.
3. Anatomical abnormalities: Some people may have an extra rib or an abnormality in the muscles or bones of the thoracic outlet, which can increase the risk of TOS.
4. Muscle imbalances: Certain muscles in the neck, chest, and shoulder can become tight or weak, leading to compression of the thoracic outlet.

The muscles that are commonly involved in TOS include:

1. Scalene muscles: These muscles are located on the sides of the neck and can become tight, compressing the nerves and blood vessels.
2. Pectoralis minor: This muscle is located in the chest and can become tight, contributing to compression in the thoracic outlet.
3. Subclavius: This muscle is located under the collarbone and can also contribute to compression in the thoracic outlet.

To treat and prevent Thoracic Outlet Syndrome, it is important to focus on stretching and strengthening the muscles involved. Here are some to try:

There is not enough space in an Insta Post to share the details of the stretches for these but check out our page for the top 3 stretches to try!

It is always recommended to consult with a healthcare professional or physical therapist for an accurate diagnosis and personalized treatment plan for Thoracic Outlet Syndrome. The above hopefully helps you take the first right steps to prevent TOS or treat it in the mild/early stages.

Thoracic Outlet Syndrome (TOS) is a condition that occurs when there is compression or irritation of the nerves, blood vessels, or both, in the thoracic outlet. The thoracic outlet is the space between your collarbone (clavicle) and your first rib. TOS can cause pain, numbness, and tingling in the neck, shoulder, arm, and hand.

TOS can develop due to various reasons, including:

1. Poor posture: Slouching or hunching forward can compress the nerves and blood vessels in the thoracic outlet.
2. Trauma or injury: A car accident, fall, or repetitive activities that involve the shoulder and arm can lead to TOS.
3. Anatomical abnormalities: Some people may have an extra rib or an abnormality in the muscles or bones of the thoracic outlet, which can increase the risk of TOS.
4. Muscle imbalances: Certain muscles in the neck, chest, and shoulder can become tight or weak, leading to compression of the thoracic outlet.

The muscles that are commonly involved in TOS include:

1. Scalene muscles: These muscles are located on the sides of the neck and can become tight, compressing the nerves and blood vessels.
2. Pectoralis minor: This muscle is located in the chest and can become tight, contributing to compression in the thoracic outlet.
3. Subclavius: This muscle is located under the collarbone and can also contribute to compression in the thoracic outlet.

To treat and prevent Thoracic Outlet Syndrome, it is important to focus on stretching and strengthening the muscles involved. Here are some stretches that can help:

1. Scalene stretch: Sit or stand with good posture. Tilt your head to the opposite side, bringing your ear towards your shoulder. Use your hand to gently pull your head further into the stretch. Hold for 30 seconds on each side.
2. Pectoralis stretch: Stand in a doorway with your arms bent at a 90-degree angle and your forearms resting on the door frame. Step forward with one leg, allowing your chest to stretch. Hold for 30 seconds.
3. Subclavius stretch: Stand or sit with good posture. Reach your arm across your chest and use your other hand to gently pull your arm closer to your body. Hold for 30 seconds on each side.

In addition to stretching, it is important to maintain good posture, avoid repetitive activities that strain the shoulder and arm, and perform exercises to strengthen the muscles of the neck, chest, and shoulder.

It is always recommended to consult with a healthcare professional or physical therapist for an accurate diagnosis and personalized treatment plan for Thoracic Outlet Syndrome, but the above are a few great prevention tools and ideas to get you started! Good luck!

Downtown Oakville

Arthritis of the hands & wrist can become a dysfunctional pain because our hands do so many important little tasks in the day that we take for granted. For someone with developing arthritis, one day might be symptom free and the next day you may struggle to grip a zipper and do up a jacket. Or for a wrist or thumb joint, a frying pan that feels so light and easy one day may be unsafe to lift the next day without two hands. The intense pain may be transient and last a couple hours or days until it returns and for others it may be daily.
There are options for those struggling with these pains, but they vary based on which joint, severity and what weaknesses you’ve already developed. As a Physio for 20 years, I can earnestly say that the sooner you seek advice, the easier the journey. Whether it’s a medical grade compression garment for the bad days or to learn how to tape your own joints when they flare, there are options. What other Physio tools are used with arthritis? Depending on your bone density, extracorporeal radial shockwave therapy can be used to minimize the development of nodules in the tendons in the hand and to break down bone spurs and stimulate cartilage and joint healing by stimulating the subchondral bone layer. Another vital component is teaching you home stretches to optimize the muscle flexibility so that tight flexors aren’t allowing the flexibility deformity to contracture more swiftly. And strengthening the right muscles to protect the joints and improve endurance and function, allowing for more good days ahead. We may also use paraffin to ease the bad days.
All of this to say - there are options and struggling alone should not be one of them.

Top 3 tips to optimize hand and wrist comfort when living with arthritis? 1) Invest in a paraffin wax bath for home for the bad days 2) Wash your light dishes by hand in the sink on the bad days - the warm water is deeply soothing to an achy arthritis joint as is the “exercise” of gripping and moving dishes under water” 3) If your joint is “sore” from overdoing it, 10 min ice bath OR contrast bath -2min ice water, 2min warm water, alternating x 10-15min.