Applying heat to a fresh injury can expedite the inflammation process and lead to even more pain. Try it: Treat yourself to a hot bath; use an electric low-level heating pad; sit in a sauna or steam room; get a hot stone massage.
Many athletes use contrasting therapy -- applying cold and heat intermittently -- to reduce muscle soreness. Contrasting therapy works by first constricting blood flow with cold, and immediately promoting blood flow to the same area with heat.
Research has shown contrasting therapy to be effective at reducing muscle soreness , but no more effective than other recovery techniques. This cycle works in a similar way to that of pulsing compression therapy, which repeatedly constricts and releases your muscles via an inflatable suit. Keep in mind that though science supports both heat and cold for muscle pain, neither treatment is really potent, so don't look at these as cure-alls for soreness.
Instead, heat and cold should be one part of a multifaceted recovery regimen. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice.
An acute injury is one that comes on rapidly, but is short-lived. Chronic pain, on the other hand, develops slowly over time and can be persistent and long-lasting. The first type usually develops immediately or within hours of an injury while the second can develop due to overuse or repetitive motions.
Typically, cold is most appropriate for acute injuries and heat is a better bet for chronic injuries. Placing an ice pack on an acute injury immediately helps to reduce pain and swelling because ice is a vasoconstrictor. That means it causes your blood vessels to narrow and reduces internal bleeding at the original site of the injury.
To treat your injury with cold therapy, place several ice cubes in a thin towel and wrap it tightly closed. Hold the towel against your skin for approximately 10 minutes at a time. Book Now! Call Us or Book Online hours. TeleHealth Online Appointments. Select options Add to Wishlist.
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