Evolve Fitness Concept

Heat or cold therapy

Hot and cold therapy has always been used in the world of exercise, and has a great importance in the treatment of injuries, in muscle recovery, but always creates doubt when and how to use one and the other.

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Hot therapy is more linked to the part of muscle relaxation.
 
What does it do?
Heat therapy opens blood vesseis, which increases blood flow, relaxes muscles and helps alleviate pain.
 
When to use it?
Heat is a great way to help loosen up stiff joints and tight muscles, it is also a good method of pain relief for tension headaches and other chronic conditions. Always wait 48-72 hours after an injury before considering heat therapy. When in doubt use ice.
 
Safety Tips
- Treat for no longer than 20 minutes at a time.
- Do not lie on a hot pack to avoid falling asleep and potentially burning yourself.
- Do not use heat if you have no feeling in the affected body part.
- Never use heat if there is swelling or bruising.
- Do not apply heat directly to the skin, use a thin towel.
- Do not use heat if you have poor circulation, such as if you have diabetes.
- Wait 1 hour between heat treatments

Cold Therapy Unlike Hot, it is advised to treat joint, tendon and fall injuries.

What does it do?

Cold therapy slows down the blood flow to an injury, which reduces swelling, inflammation, and pain.

When to use it?

Ice should be used right after an injury or after activity that aggravates a chronic condition. Ice is good for migraine headaches, bumps, sprains and strains that may occur with sports, splis and falls or lifting. Cold therapy is also beneficial for minor burns by applying cold water from the faucet. When in doubt use ice.

Safety Tips

-Treat for no longer than 20 minutes at a time.

- During treatment, check skin every 5 minutes to make sure there is no damage, such as a freeze burn (skin would become reddened or blistered, just as when burned with heat)

-Do not place ice or packs directly on the skin, use a thin towel.

- Wait 1 hour between cold treatments.

I want to know more

In summary, whenever you have doubts about the best treatment for your injury consult your personal trainer or physiotherapist. Personal Trainers can help you, know how here.

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