Alternating between cold and heat therapy is a powerful way to combat exercise-induced muscle soreness (DOMS). Cold therapy decreases inflammation by restricting blood flow.
Ice should always be applied immediately following an injury to help decrease inflammation in the affected area and minimize blood vessel constriction. Ice also acts to narrow blood vessels to help stop further swelling from erupting into inflammation in that location.
Alternating between ice and heat
Ice therapy reduces swelling and alleviates pain, while heat therapy relaxes muscles and increases blood flow to injured areas. Alternating these two therapies speeds recovery time and prevents further injury – but to achieve the best results it’s essential to know exactly when and how to use each one as using either incorrectly could exacerbate an injury even further.
When injuries happen, RICE (rest, ice, compression and elevation) should be implemented immediately to maximize recovery. This approach works particularly well in cases of acute injuries like ligament sprains, muscle strains and tendonitis; using ice helps reduce inflammation and swelling as well as numb the painful area to minimize discomfort. It’s also effective against overuse injuries like tennis elbow and shin splints.
Applying ice for 20 minutes at a time should provide enough pain relief and reduce inflammation in the affected area, provided a towel is placed between it and your skin to avoid any burns. Furthermore, it should only be applied after an initial period of rest following injury; applying too soon could increase swelling by forcing too much blood into affected tissues.
Heat therapy increases blood circulation to an area, helping ease painful muscle spasms and stiffness as well as chronic injuries such as arthritis. Heat can be provided through applying a hot water bottle or heating pad, taking a hot bath or shower or by applying heat with other means such as electric blankets.
Heat therapy should only be applied for 20-minute sessions at a time with at least 30-minute breaks between them, unless an open wound or significant swelling exists; otherwise it could lead to reactive vasodilation resulting in further inflammation in the area. Before undertaking heat therapy it’s wise to consult a medical provider regarding safe temperature settings as these can vary based on individual preference and injury type.
Ice first
Ice and heat therapy can be an invaluable aid to relieving discomfort associated with arthritis, recent injury or workout-induced soreness – whether caused by arthritis, an injury, an intense workout session or otherwise. But knowing when and how best to apply each may prove difficult.
Ice is often best for treating new injuries or inflammation; it reduces body temperature while narrowing blood vessels to help alleviate swelling. Contrarily, heat dilates vessels which allows more inflammation to flow to an injured area. As a general guideline, ice should be applied only on new injuries that have not been in the healing process for more than four weeks.
Ice therapy should be administered in short intervals of 20 minutes at a time with two-hour breaks between applications to avoid burns and frostbite on the skin. A cloth or towel should also be placed between your skin and the ice to reduce irritation or burns from occurring.
Ice therapy is effective treatment for various conditions, including muscle cramps, headaches and joint stiffness. However, people who are dealing with circulatory issues or skin sensation disorders should consult with a physician prior to using ice therapy as they may not feel its impact, leading to further damage or covering up an injury that was present before it happened.
If you need assistance selecting the appropriate treatment option for your symptoms, Renown Sports Medicine offers expert assessment and personalized recommendations. Call today or visit our NOWcare walk-in clinic in order to schedule an appointment; it has never been simpler to access help! Our offices are open Monday – Friday with online scheduling as well.
Heat first
Combine heat and cold therapy for faster recovery after injuries. Cold therapy may reduce swelling and pain while heat can soothe muscles and increase flexibility. When employing both treatments together it’s essential to be aware which situations call for the warm option vs the cool one –
Ice is often recommended for acute injuries, pain and inflammation as it constricts blood vessels, decreasing circulation and helping reduce inflammation. On the other hand, heat increases blood flow and oxygen to an affected area which may provide comfort while relaxing tight muscles.
Heat therapy can be performed using a heating pad, hot water bottle wrapped in a towel or by taking a warm shower or bath. For optimal results, the temperature should be comfortably warm to avoid burns; and to protect the skin it’s best to place a barrier between it and any heat sources; direct contact should also be avoided in those with poor circulation who may be more sensitive to extreme temperatures.
Heat treatments tend to work best when applied directly to muscles rather than joints, especially tight muscles and arthritis, since heat can soothe tightened muscles while loosening stiff joints. Be wary when applying direct heat directly over an open wound or significant swelling as this could be harmful and should never be done directly onto any open wound or swelling area.
To achieve optimal results, it is recommended that a heat therapy treatment be applied for 15-20 minutes at a time, followed by two-hour breaks between applications. Excessive heat can damage skin and nerves; to avoid burning skin it’s also wise to start at low temperatures and gradually increase as needed.
Heat and ice
Ice therapy helps reduce swelling and numb pain while heat increases blood flow, relaxes stiff muscles, and eases muscle spasms. Each treatment has its place, but both treatments can help ease injuries or overwork-related aches and pains. When choosing one over the other, the general rule of thumb is “ice first, then heat.” However, always listen to what works for your body before consulting a professional regarding what choice will work best.
Ice packs can help manage acute injuries such as sprains and strains by minimizing inflammation and swelling at the site of injury. Cold treatment also acts as an anesthetic by numbing and slowing pain signals from reaching your brain. For optimal healing results and to ensure no tissue damage occurs following an injury, applying an ice pack for 72 hours post injury is advised to speed healing processes faster and avoid lasting injury to tissues.
Ice should never be applied directly to the skin for longer than 20 minutes at a time, with an hour gap between each application, to avoid damaging nerves and tissue beneath. A plastic bag should be placed around the ice pack to shield its cold temperature from direct skin contact, with circular applications directed toward affected areas for maximum effectiveness.
Heat therapy may be the perfect solution to chronic discomfort. Hot water, hot packs, and dry heating pads are easy to use and can increase circulation, soothe inflammation, and relax sore muscles. Heat therapy has proven especially useful for relieving neck and back pain, fibromyalgia symptoms, chronic muscle tension issues, as it increases flexibility and range of motion.
Ice and heat therapy should be combined with other forms of treatment options such as over-the-counter pain relievers and physical therapy for maximum effectiveness. If you are suffering from any injuries or soreness, contact Renown Sports Medicine for information about how ice and heat therapies could be helpful to your wellbeing.
