Much like yoga or coffee or tea, pain relief comes in more than one temperature. Raise your hands if you reach for ice in the freezer to soothe your twisted ankle. Or do you use a heating pad to release the knot in your shoulder? But what do you do when you suffer a muscle pull or when the pain in your shin is unbearable? While no hot water bag or cold back can treat a torn tendon or a sprained ankle, both the techniques of heating and chilling can temper the pain. Here’s what you get wrong about easing aches and pains, and how to pick the right pain relief.

When to Use Cold Therapy?

Ice can quickly constrict the blood vessels in the underlying tissues and your skin. With the application of ice, all the chemicals in the area slow to a crawl including those that contribute to inflammation and swelling. Children in contact with cosmetics suffer from deadly injury says study.

  • Use ice within the first 24 to 48 hours of an injury. You will benefit a lot from the inflammation-fighting properties of ice if you have sprained your ankle or pulled a muscle. Leaving the area to heal on its own can lead to increased pain, swelling and loss of strength and mobility.

  • If you think you overdid your workout, placing ice on the strained areas immediately after a workout can prevent soreness later by an immediate inflammatory response.

  • Do not apply heat on injuries which feel hot when you touch them as this can be a sign of active inflammation. A cold pack can ease the pain for these type of injuries.

However, you must always ensure to exercise caution while applying ice. The safest way to use cold therapy is to apply a bag of crushed ice, frozen vegetables or gel pack for 15-20 minutes every two hours. Repeat this all day if possible for quick pain relief. It can be a good practice to place a moist towel between your skin and ice to prevent frostbite.

 When to Apply Heat?

Unlike cold therapy, heat opens up your blood vessels and increases blood flow, delivering nutrients that allow cramping muscles to relax. They also alter the messages sent to your brain by sensory nerves, relieving the pain. How to avoid neck pain at work: easy tips to prevent sprains and aches.

  • Use hot pack a day or two after a tough workout. The hot pack cannot get into the meaty layer of your muscle and provide relief. A few minutes of easy walking can create warmth from within through gentle movement.

  • Warm bath or showers can prove especially helpful for chronic soreness such as low back pain. It helps release tension by continually contracting muscles.

  • If you are treating an injury after two days, the inflammation has already reduced. So it does not matter whether you are using a hot pack or a cold pack. So if cold does not prove that effective, you can always switch to heat therapy.

The best way to use a heat pack is to use a moist pack warmed in water or a hot water bag. However, place a towel on your skin to avoid burning. Leave the pack for no more than 20 minutes and allow your skin to cool down completely before reapplying.

 

(The above story first appeared on LatestLY on Jul 19, 2019 12:04 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).