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Injuries and the Role Heat and Cold
Tendonitis and Bursitis
Most people have experienced painful muscle pulls, yet when it comes to
treatment, deciding on the best course of action can be puzzling. This article
describes tendonitis and bursitis (two painful conditions that affect muscles);
gives tips on how to talk to a health care practitioner about an injury; and
explains when to treat with heat versus ice.
Tendonitis and bursitis are two common musculoskeletal conditions. Tendonitis
is inflammation of a muscle tendon. Tendons lie at the ends of muscles, where
they attach to bones. If a tendon is inflamed, acute or chronic pain occurs with
movement of the muscle or joint. Bursitis is inflammation of a bursa. Bursas are
fluid-filled sacs surrounding joints or muscle tendons; these sacs function to
guide and lubricate the muscles and joints. Symptoms of bursitis include severe
pain, especially in response to touch or movement, and limited range of motion.
Health care professionals diagnose tendinitis and bursitis by palpating,
examining and taking a history of the injury.
Fortunately, if tendonitis or bursitis is not severe, it may heal without any
long-lasting effects. Complete healing time can range form two to six weeks,
depending on the severity of the injury and adherence to a good treatment plan.
Restoration or proper joint motion, rehabilitative stretching and strengthening,
and physical therapy are extremely effective. These treatment methods help
alleviate pain, prevent tissue scarring, and return the injured area to as close
to normal function as possible. An injury is likely to heal completely with
competent care.
Massage can be beneficial in the treatment of conditions such as: Carpal
Tunnel Syndrome, Frozen Shoulder, R.S.I., Tendonitis (in various sizes),
Osteoarthritis, Rheumatoid Arthritis, Fallen Arches, Sprained Ankles, Shin
Splints, Scoliosis, Knee Problems, Tennis Elbow, Golf Elbow, Whiplash, Rounded
Shoulders, Rotator Cuff Tears, and Bursitis.
Your Physiotherapist will often refer you to a Soft Tissue Therapist to help
you restore the range of motion within joints of the body, and or through muscle
lengthening techniques.
When You're Injured
When you get injured, it's best to consult a reputable health practitioner who
knows about musculoskeletal health and injuries. Receiving a specific diagnosis
for you injury is important. Ask if the injury is a muscle strain or tear, a
tendon pull, a ligament sprain or an irritated bursa. Don't settle for a general
diagnosis, such as, "Something in your hip is inflamed." Ask for specific
treatment and get the name of the particular muscle, bursa or ligament involved.
Muscle names can be long and difficult to pronounce. If you're not familiar with
the name your doctor gives you, have him or her write it sown so you can look it
up later.
What if you can't get immediate help? Remember the acronym "RICE" for strains
and sprains:
Rest the affected area and avoid
further injury.
Ice the area for at least 10 minutes
every two to three hours to decrease pain and swelling.
Compress the area with an elastic
bandage or wrap to minimize swelling.
Elevate the area to facilitate fluid
drainage from the injured site.
Ice Versus Heat
Determine whether to use ice versus heat by keeping in mind the condition of the
involved tissues.
Ice
Cold numbs the area, reducing pain. It also constricts blood vessels,
limiting blood supply to the injured site. This action decreases swelling. Cold
can also decrease muscle spasms. If an area is painful to move or swells after
exercise, use ice. The best way to use
Cold pacs are 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.
Heat
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 a heating pad.
If an area swells after use, it probably wasn't ready to be worked. You
should generally rest and ice an injury for 48 to 72 hours, but this really
depends on the severity and degree of damage.
Of course, preventing injuries before they happen is best! Properly stretch
and warm up before placing any physical demands on your body and pay attention
to what you body is telling you. Stop exercising before you feel pain.
See our full line of
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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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