Nobody likes being injured! Injuries stop you from working and doing the fun activities that you love. Thankfully, thereās a trick to recovering quick. Today we will talk about how you can utilize cold and heat therapy to get back in action, fast!
Cold therapy
This can be a great option when looking at treating an acute injury. With cold therapy there are a few key things to keep in mind:
How does it work?
Cold therapy works by constricting blood vessels and reducing blood flow to the injured area. This works to reduce inflammation that presents after an injury occurs.
When to use it?
At the start of any injury or within the first 48 hours ice is essential. The first 48 hours following an injury are generally considered the āinflammatory stageā. Immediately post injury, cold therapy can help reduce the initial inflammation, which presents with swelling, redness and heat. This also helps to aid in better healing.
How to use it?
Depending on the area affected, apply ice wrapped in a thin cloth or a cold pack for about 15-20 minutes every 1-2 hours. This can help to reduce the swelling, aid in quicker healing and works to also numb the pain.
What is it best for?
Cold therapy is often best for acute injuries and can be beneficial after physical activity to reduce inflammation and soothe discomfort.
Heat Therapy
This is another tool that can be used to treat injuries with prolonged healing.
How does it work?
Heat therapy does the opposite of cold therapy, it works to increase blood flow and circulation to an area. This can help to increase flexibility and even soothe pain after the initial inflammatory stage has passed.
When to use it?
Heat therapy is best utilized during the subacute stage or after at least 48 hours following injury. Once the initial swelling (inflammatory stage) has subsided, heat therapy should be considered. For many injuries, swelling can last a few days or more, so itās recommended to use ice until swelling is no longer routinely present.
How to use it?
There are many different applications of heat therapy depending on what you have access to. For the feet, an easy way to apply heat is to soak them in warm water or even apply a warm heat pack, keeping the area exposed to heat for 15-20 minute at a time. Be careful with heat, or cold, if you have sensation impairment in your feet.
What is it best for?
Heat is best utilised when your injury has left you with muscle tension or joint stiffness that is long lasting.
Please note: Whenever dealing with an injury, it is always best to consult a medical professional for treatment guidance.
Come See Us!
If youāre suffering from an injury thatās keeping you from doing more, please book an appointment online today! At BioPed Footcare, whether its bracing, orthotics, or footwear we are here for you. With our on-site lab there is nothing we canāt do! Meet with one of BioPedās lower limb clinicians to see how you can keep your feet, knees and lower body healthy!
