Unfortunately, I have to do PIO myself. DH has a fear of needles and literally passes out at the sight of one. He would take one for the team, but to be honest, I really don't want someone that uncomfortable sticking me with a needle. Especially, a needle that looks like it may possibly come through the front LOL. I'm a tiny girl and really can't figure out where that needle is going, but hey I have to do it!!!
I've heard ice before heat after, heat before and after, ice after. Also heard stand and put weight on other leg, sit on toilet, lay on bed......therefore, I'm confused. What did you do?????

All advice welcome.
TIA