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Muscle Injury
Cold Treatments
Versus Heat Therapy
Physical therapists and doctors who treat athletes agree: Heat is good for
stretching. It increases blood flow to the area where it's applied and it can
relax the muscles.
And when you hurt yourself, chill. Immediately.
Researchers have tried to quantify the body's reaction to cold and heat,
measuring various responses, including the degree of swelling of an injury over
time with and without cold or pressure. Studies have shown that cold is useful
for muscles and joints as well as just near the skin, where you can feel the
cold.
An article in the journal Medicine and Science in Sports and Exercise, by
University of Kansas Medical Center suggested that heat was being transferred
from the deep tissue to warm the upper layers of skin and that this interchange
thus cools the deeper layers.
Determine when to use cold versus heat by keeping in mind the
condition of the involved tissues.
Ice numbs the area, reducing pain. It also constricts blood vessels, limiting
blood supply to the injured site. This action decreases swelling. Ice can also
decrease muscle spasms. If an area is painful to move or swells after exercise,
use cold therapy. The best way to use cold therapy is to apply a pack to the
painful area for approximately 15 minutes every two hours following an injury.
For general irritation, use an cold pack two or three times a day. If you have
ever wrapped a ice cube in a towel for cold therapy you know how uncomfortable
and messy that can be. Our comfort pack will feel good, stay dry and work
great.
"Ice is great at decreasing inflammation and swelling and controlling pain,"
says Dr. Rick Wright, one of the doctors in Washington University's orthopedic
surgery group that serves as team physicians for the Rams, the Blues and the
Cardinals. "Most of the time, heat should not be used for injuries," Wright
says. "It will increase swelling."
It's the same principle for sprains, strains, contusions and sore muscles, as
well as surgical pain. Wright says he encourages post-surgical patients "to
continue to ice beyond the point they think they need to."
How long is that? A very mild ankle injury could be better in a week, he
says, while a ligament reconstruction may take months before it is back to
normal. Keep icing, he says.
If an injury is in a more advanced stage of healing usually after four or
five days heat is recommended. Again, keep in mind what heat does to an area.
Heat increases local blood supply, bringing healing cells to the area and
potentially relaxing tight muscles. Use moist, hot towels or microwavable heat
packs for no more than 10 to 15 minutes several times a day. If the heat becomes
too intense, put a towel or piece of clothing between the heat source and your
skin. Never sleep on an electric heating pad.
Ryan Lampe, a physical therapist with the Missouri Bone and Joint Center in
Creve Coeur, has experience as patient and therapist. Lampe, 31, played on the
Quincy College varsity baseball team and now is a catcher in a league of former
college players. He's had four knee surgeries.
Lampe and his teammates often apply hot packs or get heat rubdowns before a
game. And he ices his knee after every game, even if he doesn't feel any
swelling.
"It's all based on degree of the injury and the person's pain tolerance,"
Lampe says.
These days, drugstores are full of cold and hot packs, gel wraps, chemical
instant cold therapy and microwaveable heating pads. They're more convenient and
less messy than melting ice or heating pads with cords and plugs. Often they can
be wrapped around an arm or knee, or across a shoulder, to give compression as
well as temperature therapy.
Please note that heat should not be used in certain circumstances. For
example, if the lower back is swollen or bruised, heat should not be used.
Patients should consult doctors if they have heart disease or hypertension. Heat
application is also not suitable in the following cases:
- Dermatitis
- Deep vein thrombosis
- Diabetes
- Peripheral vascular disease
- Open wound
- Severe cognitive impairment
In general, if the injured area is swollen or bruised it is better to apply
ice or a cold pack to reduce the inflammation or swelling.
These work great for both Hot and Cold Pain Relief and a quick start to
healing
Information on Use of Heat therapy and Cold therapy for a variety of medical
conditions
Legal Stuff: Information provided is not designed to diagnose,
prescribe, or treat any illness, or injury and is provided for informational
purposes only. Always consult a medical doctor, or other alternative
medical practitioner when suffering from any disease, illness, or injury, or
before attempting a traditional or folk remedy. Keep all products away
from children. As with any natural product, they can be toxic if
misused.
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