Types of warm packs or pads Warm towel Dampen a towel with warm not scalding water. Put on the affected area to ease muscle spasm. Heating pad Be sure to protect any type of heating pad device from coming in direct contact with the skin.
Because the blood supply helps eliminate these chemicals, use heat to help sore muscles after exercise Cold Eases pain by numbing the affected area.
Reduces swelling and inflammation. Reduces bleeding. Types of cold packs Ice towel Dampen a towel with cold water. Fold it and place it in a plastic, sealable bag. Place the bag in the freezer for 15 minutes. Remove from freezer and place it on the affected area.
Applied to the neck, heat may reduce the spasms that lead to headaches. In , a team of researchers found that patients with lower back pain who exercised and use continuous low-level heat wrap therapy CLHT experienced less pain than those who did not use CLHT.
Previous studies had shown that, for some people, CLHT relieved pain more effectively than oral analgesics, acetaminophen, and ibuprofen. However, the effectiveness of heat treatment may depend on the depth of the tissue affected by the pain or injury.
There is some evidence that this might help, but heat that is applied for only 5 to 20 minutes may be less effective, as does not have the chance impact the deeper levels of tissue. Some researchers have suggested that moist chemical heat packs, which can be used for 2 hours, may be the best way to prevent DOMS through heat treatment. Heat is not suitable for all injury types. Any injury that is already hot will not benefit from further warming.
These include infections, burns, or fresh injuries. Ask a doctor first about using heat or cold on a person who has high blood pressure or heart disease. When cold is applied to the body, the blood vessels contract, vasoconstriction occurs. This means that circulation is reduced, and pain decreases. As the blood vessels expand, circulation improves, and the incoming flow of blood brings nutrients to help the injured tissues heal. Contrast water therapy CWT uses both heat and cold to treat pain.
A review of studies has suggested that, for elite athletes, CWT is better at reducing muscle pain after exercise compared with doing nothing or resting.
However, the researchers point out that it may not better than other strategies, such as heat treatment, cold treatment, stretching, or compression. They say that more evidence is necessary. Heat should not be used on a new injury, an open wound, or if the person is already overheated. The temperature should be comfortable.
It should not burn. Ice should not be used if a person is already cold. Applying ice to tense or stiff muscles in the back or neck may make the pain worse. Science has yet to firmly establish the effectiveness of heat and cold therapies, but neither treatment is very potent, and the danger of an adverse reaction, when applied to a particular point on the body, is usually low.
Individuals with chronic pain or a non-serious injury can try either method and find their own best solution. Hand massage devices may help relieve pain and improve flexibility. Learn more here. A new study showed that virtual reality-guided breathing led to a similar increase in the ability to withstand pain as traditional mindful breathing.
This, in turn, reduces blood flow to the treatment area, bringing down the swelling and inhibiting nerve activity for a temporary numbing effect. The loss of sensation in the area means you feel less pain. The pain associated with such chronic injuries tends to be more severe after exercise.
The application of cold therapy after a workout may help deter swelling and pain. Here are a few simple ways to make your own cold compress using things you can easily find in your kitchen.
Liquid dish soap is a common household ingredient that can be used for making a cold compress. When you freeze this fluid, it acquires a gel-like consistency and remains undissolved for a much longer time than other liquids. You can freeze a solution of rock salt and water to make a highly malleable cold compress, which can be twisted and wrapped around your wrist or ankle.
The saline solution tends to remain frozen for a longer period than plain water. A rice bag can be used for both heat and cold therapy. Frozen rice granules can hold the cold for relatively long periods, making them an effective material for a cold compress.
Note: You do not need to use a cloth buffer in this kind of cold compress, as it is already wrapped in fabric. A chilled spoon serves as the perfect cold compress for the relief of the swelling and pain associated with a black eye. Apply the cold spoon to the bruised areas around the eye. Although heat and cold therapies serve individual purposes in relieving pain and inflammation, there are certain conditions or injuries that are best treated with a combination of both. Combination therapy essentially involves the alternate application of cold and warm compresses to the site of injury.
It is often recommended for back pain but only after a proper medical exam. Back injuries can be quite serious and can give rise to long-term complications if not treated properly.
Therefore, you must get the injury checked by an orthopedic first to determine if combination therapy is the right way to go. Your doctor will outline which therapy will precede the other and the duration of the entire process, depending upon the underlying cause or type of pain. Heat and cold therapies offer individual benefits for alleviating pain and swelling, but they can also work well together.
You have to differentiate between different types of pain in order to determine which therapy works best for your particular case. These pain treatments are relatively safe and simple and are frequently used as immediate therapy for common injuries. Even though a warm or cold compress is a complementary treatment that can only provide temporary pain relief, they can help reduce your reliance on pain medicines, especially if you suffer from a chronic pain-related condition.
This site provides content for informational purposes only. The information provided is not intended for use as medical advice, diagnosis, or treatment.
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