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R.I.C.E: REST, ICE, COMPRESSION, ELEVATION
In most instances, your physician or
physiotherapist will recommend cold therapy
over hot therapy. Cold is used for inflammation
such as Tendonitis, Bursitis, bruises, tears and
strains. Whereas hot therapy is used for
chronic pain and arthritis.
Heat is often improperly used to treat
exercise-related injuries. Never apply heat to
an acute bruise, strain or soft tissue injury (no
baths or heating pads following such injuries).
It's generally best to opt for ice with these
injuries. Heat may make the injury feel
better, but will also increase local
inflammation and worsen the swelling.
Heat should only be used, if at all, once the
swelling has gone down, so additional blood
flow to the damaged area can accelerate
healing. Heat application produces
increased blood flow to the injured site, and
is therefore not a practical treatment for
inflammations, open wounds, ulcers or
other soft-tissue injuries.
Hot tubs and saunas provide soothing heat,
but can be dangerous if used by individuals
suffering from high blood pressure, heart
disease, seizure disorders or diabetes.
It's a good idea to consult your physician if
planning to use the sauna or hot tub while
suffering from any of the above-mentioned
conditions. Taking a nice hot bath can give
you as much relief from stress and anxiety as
some medication techniques.
Heat therapy should be carefully
administered to persons who are suffering
from circulatory problems or sensory
deficits. The method of application will
depend greatly on the location of the affected
area, and the depth below the skin's surface
at which the heat will be most beneficial.
The normal duration for application of heat
is 20 to 30 minutes if the method of application provides a relatively intense stimulus,
and up to one hour if the stimulus is milder.
Both hot and / or cold packs provide dry heat
and can be used intermittently throughout
the day. Applications have been made much
safer, easier and more effective with the
development of silicate gel-filled packs
(hot/cold packs) and microwavable hot
packs. They are available in a variety of
qualities, shapes and sizes made for specific
areas of the body.
Moist heat uses a moisture-barrier to
transmit heat. It is more effective for the
relief of muscular aches and pains, and
reaches deeper than dry heat. Hot, wet
towels were once the accepted method. Today, more practical moist heat packs are
available. A moistened sponge-type insert
forces the moisture out of the sponge onto
the treated area.
Heating pads come in a large variety of sizes
and quality, designed to help relieve tired,
aching muscles with soothing heat. All
feature removable washable covers, a
waterproof pad construction and a selection
of lever, push-button or multi-heat controls
with indicator lights.
In addition, portable rechargeable heating
pads are now on the market. Rechargeable
by boiling or microwaving, these units have
a removable washable cover with "tie"
bands and feature a patented trigger starter.
Both heating and cooling can
raise the pain threshold.
Superficial heating; which is
primarily soothing, is accomplished with
heating pads, hot packs, hot moist towels,
warm water, paraffin baths or infrared
radiation.
Hydrotherapy; (therapy whereby the
body or body parts are being immersed in
water). The warmth and anti-gravity effects
of hydrotherapy can facilitate therapeutic
exercise and ambulation conditioning. This
treatment may increase circulation to the
injured region, but should only be used
several days after the acute injury phase.
Cold packs and ice massages
seem to be as effective as heat for pain
control, particularly in acute conditions.
They raise the pain threshold and decrease
muscle spindle activity.
A sprain, muscle strain, bruise or other acute
injury responds far better to cold. The
sooner ice is applied, the more it diminishes
edema (fluid accumulation). Ice also acts as
a local anesthetic and may relieve muscle
spasm.
Apply ice three to four times daily to the
injured area; allow about 20 minutes for
each application.
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