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EXPERTS: PHYSICAL THERAPY Ice packs and heat pads are some of the most commonly used treatments in sports medicine. This article is to clear up the confusion about when to ice and when to heat an injury. Ice treatments are typically used for acute injuries. If you have a recent injury, within the last 48 hours, and swelling is a problem, you should be using an ice treatment. Ice packs are commonly used after injuries like an ankle sprain or knee injury. Applying the ice pack early and often for the first 48 hours will help with the swelling, which will help control the pain. Ice treatments can also be used for chronic conditions such as overuse injuries in athletes. In this case, ice the injured area after activity. Never ice a chronic injury before activity. Apply ice treatments for no longer than 20 minutes at a time. Heat treatments are most commonly used for chronic conditions. A heat treatment on a severe condition will help relax and loosen tissues, and stimulate blood flow to the area. Use heat treatments on chronic conditions, such as overuse injuries, before participating in activities. Don’t use heat after activity and do not use heat after an acute injury. Heating tissues can be accomplished using a heating pad, or even a hot, wet towel. Use a moderate heat level for a limited time (be extremely careful of burns). Never leave heating pads or towels on for extended periods or while sleeping. It is not necessary to apply a heat treatment for more than 20 minutes at a time.
Prevent a sports injury from happening here are a few tips: 1. Be in good physical condition to play a sport. Don’t think that the sport itself will get you into shape. You need to adequately train for a sport. Beware weekend warrior. There are high rates of injury associated with playing and not being in good physical condition. 2. Wear protective gear and equipment: Wearing the appropriated gear will guard your knees, hands, teeth, eyes and head. Don’t play without your safety gear. 3. Rest: Athletes with high consecutive days of training have more injuries. Don’t think that the more you train, the better you’ll play. Rest can make you stronger and prevent injuries of overuse, fatigue and poor judgment. Resting reduces injury by giving muscles and connective tissues a chance to repair between training sessions. 4. Warm up before playing: Warm muscles are less susceptible to injuries. 5. Avoid playing when you’re very tired or in pain: Pain indicates a problem. A careless injury is around the corner when playing with pain and or/exhaustion. Disclaimer: The above is not a substitute for specific instruction from a medical professional. If necessary, please contact your primary care physician or physical therapist.
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