Whether you are just starting in the world of sports or have been a part of it for a while, you will be fully aware of the value of being prepared. To gain an edge over your competition, what you do before and after you game can make a big difference on your overall performance and recovery. With effective preparation, the game will also be much more enjoyable.
A great way to prepare before and after your game is to use heat and cold therapy which is incredibly popular in all sports levels. And, over the years, our sports academy in Kolkata has seen that many athletes opt for these methods without even knowing what they do. This is because, for years, the sports world has been telling people that applying low and high temperatures can be beneficial in recovery. But, do you know when and how to properly use heat and cold therapy to get the maximum benefits out of it? We’ve got you covered. Read this blog to understand how to know which is the more suitable method to use for injury and when to use it.
Exploring Hot and Cold Therapy: Optimal Strategies for Sports Injury Recovery
Read this blog post for key information on heat and cold treatment for injuries to use them appropriately.
Determine the Type of Injury
Whether you use heat or cold treatment on your injury depends on the type of injury you are experiencing. This doesn’t mean that it depends on where you are injured. The first thing to do is to determine whether your injury is chronic or acute. A chronic injury is one that develops gradually due to overuse or it could be an existing injury that did not heal properly. On the other hand, an acute injury is one that may have occurred in the last 48 hours such as one from a collision or a fall.
The Benefits of Heat Therapy
Heat therapy expands the blood vessels to increase blood flow to the affected area. However, make sure that the temperature is warm and not hot. It can soothe tight muscles, relieve muscle pain and go a long way in improving an athlete’s range of motion. Heat therapy can be used in various ways such as:
- Warm towels
- Heating packs or pads
- Hot tubs and baths
- Saunas
Keep in mind that things like hot baths and saunas will provide heat therapy to your whole body whereas methods such as the heating pad and warm towels will only target the affected area. If you are suffering from a chronic injury, it’s recommended to use heat therapy to increase blood flow to the affected area. Such injuries often develop over time and also last longer. For instance, heat therapy can help improve lower back pain, and for best results, they should be combined with lower back strengthening exercises.
The Benefits of Cold Therapy
Cold therapy is suitable for acute injuries that may have happened recently and result in swelling. In such instances, using an ice pack can minimize the swelling by reducing blood flow to the tissues. This reduces pain, inflammation, swelling and muscle spasms. A few effective ways to use cold therapy are:
- Ice baths or cold-water immersion
- Ice packs
- Ice massage
- Collant spray
These methods are convenient to use and can be easily done at home. Since it lowers nerve activity in the affected area, it also helps reduce sensitivity to pain. To get the most out of cold therapy, it’s best to use the treatment within the first few hours of sustaining the injury. However, if the swelling and pain don’t go down within a few days, it’s best to speak to a healthcare provider. Moreover, it’s important to know that full body immersion affects the heart rate and blood pressure. So, if you have a medical condition such as impaired circulation or hypertension, it’s best to speak to a professional like a coach in your sports academy in Kolkata before trying the method.
While both heat and cold therapies might seem like excellent remedies for most athletic injuries, they need to be done correctly to enjoy the full benefits. Remember, when used improperly, it can result in unwanted effects that may do more harm than good. Hopefully, this blog created by a leading sports academy in Kolkata will help you understand the difference between heat and cold therapies and ensure you get the maximum benefits out of it.