Hot or cold after an injury?

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Extract from the article: How do you deal with muscle contractions, joint pain, aches, spasms and cramps? Is it better to use hot or cold after an injury? When it comes to restarting or practising sport regularly, sometimes injury is not an option.

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How do you deal with muscle contractions, joint pain, aches, spasms and cramps?  Is it better to use hot or cold after an injury? When it comes to restarting or practising sport regularly, sometimes injury is not an option.

Tendonitis, sprains and muscle pain can spoil the fun. That's why it's important to always have a hot water bottle (for heat) and an ice pack (for cold) on hand to relieve acute pain.

Heat increases blood circulation by dilating blood vessels, relaxes contracted muscles by promoting toxin elimination, improves tissue elasticity and reduces pain.

The effect of cold is to provoke a thermal shock, which slows nerve conduction (anaesthetic property), the production of enzymes responsible for inflammation (anti-inflammatory property) and muscle tone.

How to choose?

Opt for heat in cases of muscle contractions, joint pain, aches and pains, spasms and cramps. Heat, the second pain-relieving ally, is used more for tissue tension (torticollis, aches and pains, menstrual pain). Opt for ice for inflammation, strains, sprains, tears, contusions, swelling, bruises and osteoarthritis.

How to apply the solutions?

Warmth can be applied in the form of a hot shower, hot-water bottle or compress soaked in hot water. For acute pain, ice cubes in a cloth provide relief. Always protect the skin.  Session duration: no more than 15 to 20 minutes. Wait at least an hour before getting back into action after applying cold to a sports injury. Returning to the game too quickly can aggravate the situation, as the treated area becomes insensitive to pain.

 Elom AKAKPO

Source: Dr Jean Marc Sène, Sports Doctor/RFI (France)