Everything you need is in each hike package. 1  Highlights and features of the selected hiking trail. 2  Length and difficulty rating of the trail. 3  A detailed description of the trail and what youâll encounter and experience on the hike.
After a serious injury, do not use heat in the first 48 hours-use ice. If you mildly re-injure the area after it has started to heal, do not use heat until the new re-injury has stabilized. Wait 4 to 48 hours depending on the severity of the re-injury. If you have a lot of swelling and pain, don't use heat.
Heat is typically used on chronic (older than 4-6 weeks) injuries and pain. Moist heat is more effective than dry heat because it penetrates more deeply, which increases the effect on muscles, joints, and soft tissue. Moist heat is typically applied using moist hot packs that are stored in a hydroculator at 160 degrees. A moist heat treatment usually lasts for 15 to 20 minutes.