If the answer is yes, then you already have the tools at your disposal to be kind to your achey muscles and joints.
Using hot and cold therapy is a cheap and easy way to gain effective pain relief and make sure that the healing process is accelerated. As with most things, little and often is the key. With cooling therapy, anything up to every half an hour to a minimum of three times a day, for the first 48 hours, is recommended. With heat therapy at least three times a day is recommended, until relief is gained.
For more details on how this simple therapy can work for you carry on reading.......
Cryotherapy (cooling) is a common and important method of treating acute soft tissue injuries. Acute means within the first 48 hours of a trauma, sprain or strain. It aims to minimise internal bleeding and swelling of an injured muscle or joint by allowing the cold to penetrate the injured tissue.
Benefits of Cooling:
- quick improvement / relief of symptoms such as pain, redness and swelling
- treatment easy to carry out
- inexpensive
Methods of cooling:
Re-usable ice packs - apply to the affected area for between 5- 20 minutes. A bag of frozen peas wrapped in a tea towel will do the trick.
Cooling gel - such as Biofreeze or Ice Blue Gel - temporary local pain relief. Ideal to use when applying an ice pack is not possible.
Cold water - immersing the injured area ie. foot / hand / leg / arm in very cold water is an easy and cheap alternative when ice isn't available. World class marathon runners and athletes stand wheelie bins filled with water and ice blocks to cool down their muscles after intensive exercise.
Ice massage - using a block of ice to directly massage the affected area. This encourages local constriction of blood vessels followed by a reflex dilation with increased blood flow. This encourages increased circulation which promotes quicker healing.
Please note: ice and ice packs should always be covered with something such as tea towel or towel to prevent ice burns to the skin. On boney areas - with little fat beneath the skin - such as knees and elbows a maximum of 5 minutes per application is recommended. On bulky muscles such as thighs and buttocks up to 20 minutes per application is recommended. The area should not go completely numb or bright red.
Thermotherapy (Heat)
Do not apply until at least 48 hours after injury occurs. If heat is applied in the early stages, blood vessels expand and the blood clotting process may be discrupted. The amount of fluid in the injured tissue increases, resulting in increased swelling and pressure in the surrounding areas.
Benefits of heat:
- provides pain relief
- makes collagen fibres more extensible
- important in preventing and rehabilitation injuries
Effects of heat:
Influences collagen(connective tissue)fibres. Tendons consist of 90% collagen and 10% elastic fibres. Collagen has viscous and elastic properties which become stiff and less extensible when tendons are used quickly and repetitively without adequate rest. Heat increases the elasticity and plasticity, therefore helping collagen fibres to become more pliable and capable of rehabilitation exercises.
Decreases joint stiffness (reduces risk of injury)
Relieves muscles spasm (reduces risk of injury)
Can be used in both prevention and rehabilitation of overuse injuries and to combat the after effects of torn muscles and tendons.
Methods of heat:
Heat pads - increase blood flow and may have beneficial effect on stiffness after training. A hot water bottle is a good cheap alternative.
Ultrasound - generates heat by means of vibration on a cellular level and provides pain relief.
Heat gels - such as Deep Heat, which contain herbal properties such as menthol and peppermint to stimulate a warm sensation in soft tissue.
Hot water - having a warm relaxing bath can promote all over musclular and mental relaxation.
If you'd prefer something a bit more high tech than frozen peas and a hot water bottle then Physio Supplies have an excellent range of Hot & Cold Therapy products.
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