Hot Or Cold: What to Use When Injured


Exercise or exercise-related injuries are extremely common. You may have experienced them at the other point. You may have sprained your ankle while on the treadmill or while running, got a muscle or nerve pull when doing push-ups or squats, or simply got a muscle cramp when performing stretching exercises or cardio. The most common first line of therapy is using either hot therapy or cold therapy to relax the affected region. It’s quite vital to use the perfect method to deal with the injury; else, you may end up making things worse!

Kinds of workout related injuries

Acute Injuries – Acute injuries are sudden. They occur when you’ve had a fall, a twisting movement or a direct blow to some body part. These injuries cause immediate symptoms such as pain, bleeding, swelling, swelling, swelling or redness within two days of the traumatic episode.

Chronic Injuries – Chronic injuries don’t have a sudden onset. Chronic injuries are slow to grow. They develop gradually over time and are largely caused due to excessive strain on a specific body part or whenever an acute injury hasn’t healed from the inside.

What to use when?

Cold Therapy

Cold therapy is usually used in the treatment of acute injuries. Apply ice on the injured area to decrease the pain. It helps reduce inflammation. Cold therapy constricts blood vessels and restricts blood supply to the site of injury. If you feel that the cold is extremely intense to endure, you can wrap the ice in a handkerchief and apply it to the area. You might even apply crushed ice to the area.

Rest, Ice, Compression, Elevation (RICE) Strategy
You might even embrace the RICE technique to deal with exercise or sports-related injuries. The first line of action to take care of any game related injury is to take rest instantly. Continuing the sport or exercise can aggravate the injury and result in major damage. The next step is to apply ice to the affected area to decrease the swelling and pain. You could also use compression therapy to prevent swelling on the website. A compression bandage or elastic bandage may be used for the same. Elevation of the injured limb helps reduce blood flow to the wounded website and so lessens the inflammation and pain associated with that.

Heat therapy
Heat therapy is used to unwind chronic wounds. Application of heat therapy in the kind of hot water bottles, hot water bags, heating pads or hot moist towels helps relax tight muscles, reduces muscle aches and increases blood supply to the region. One must be very careful to employ heat therapy for injuries which do not have any inflammation or swelling. Heat shouldn’t be applied to an injury for at least 15-20 minutes at a time.

You should always take support from a professional before attempting to take care of any work-out related injury treatment. It’s ideal to consult with you exercise personal trainer that will suggest you remedies for your injury. If the injury does not heal within two days, or if you feel that the symptoms have worsened resulting in fever, extra bleeding or inflammation; consult with your physician immediately.