The Chronic Injury Stage:
This is normally the point at which inflammation decreases, approximately 72 hours after the injury. Pain and stiffness may still be present. At this point, both ice and heat can be used to assist in healing. Use ice to control pain and to help with inflammation that might occur after working the injured area, such as a sore knee after running. Use heat to relieve muscle tightness or joint stiffness. Heat is also helpful before a workout to increase blood flow to the injury and warm up the affected area. When applying heat, use moist warmth. Never use a heating device that is too hot nor sleep on a heating pad, which may result in burns. Apply heat only for 20-minute intervals, using the same general guidelines as ice.
An Easy Guide for Ice and Heat:
When to Use Ice:
During Acute Stage (48 to 72 hours immediately after an injury)
* To decrease swelling and inflammation
* To numb pain
* To decrease muscle spasms
* To treat an acute burn
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