#HOT COMPRESS FOR SPOTS SKIN#
If you use a heating pad or hot water bottle, place a layer of protection between your skin and the bottle or pad to prevent burns. You can use a warm, damp towel, a hot water bottle, a heat rub, or a heating pad. Heat Compress is Ideal for Treating Chronic Injuriesįor chronic injuries, apply a heat compress to the injured area for 15 to 20 minutes. Some chronic injuries are caused by an acute injury that has failed to heal due to the absence of appropriate treatment and a return to training or competition too early. They are typically caused by overuse of a muscle or by a biomechanical abnormality. Chronic injuries gradually build up over several days, weeks, or even longer. Chronic Sports InjuriesĬhronic sports injuries do not appear as suddenly as acute injuries do. If you have a knee brace for running or a hinged knee brace, you’ll need to leave it off for the duration of treatment. If you are treating knee injuries, you’ll need to remove your knee braces before applying cold or hot treatment. This should result in a massive increase of blood flow to the injured site, as the vasoconstriction that occurred with cooling will reverse when heat is applied, allowing an influx of blood to flow to the damaged tissues and promote quicker healing. Apply cold for 10 minutes, and immediately follow with 10 minutes of heat. When the signs of inflammation diminish after three to five days of rest and cold treatment, you can then alternate between hot and cold treatments. Always ensure you wrap the compress in a light towel to protect the skin from ice burns.Īfter 48 hours the injury will start it’s natural healing and remodelling process and stop bleeding. This will cool down the tissues, lower their metabolic rate and nerve conduction velocity, resulting in vasoconstriction of the surrounding blood vessels and reduced inflammation.Īpply ice to the injury, and make sure the ice remains in contact with the injury for at least 20 minutes, and then reapply the ice every two to three hours for the next 48 hours if possible. Apply an ice compress to the injury as soon as possible. When you first receive an acute sports injury, you must control any swelling, inflammation, bleeding, and pain. Treat Short Term Injuries with Cold Compress These injuries cause severe and immediate pain. Your injury may have been caused by a direct blow to the area, a fall, or an accidental twisting movement. Acute Sports InjuriesĪcute injuries are typically caused by trauma. Different types of injuries require different types of treatment. You have likely heard you should use heat or cold when you develop a sports injury, but knowing when to appropriately use each one can make a world of difference in how fast you recover from your injury.
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