Heat Therapy

• Increases blood flow to the region of application.

Heat boosts blood circulation to the area where it's applied.

• Helps diminish stiffness in joints and relaxes muscle spasms, making it effective for tight muscles.

It alleviates stiffness in joints and muscle spasms, which makes it particularly helpful for tense or tight muscles.

• Avoid using heat within the first 48 hours after sustaining an injury.

It should be avoided for at least 48 hours following an injury.

Methods of Applying Heat

• Moisten a towel in warm (not hot) water for a simple DIY heat pack.

Dampen a towel in comfortably warm (but not too hot) water.

• Place the warm cloth on the sore area to relieve muscle spasms.

Apply to the affected region to help reduce muscle spasms.

Always ensure that any type of heat source is not in direct contact with the skin to prevent burns. Extra caution is required if you have conditions like diabetes or nerve impairment.

When muscles work hard, they produce chemical waste products that need to be cleared out. During vigorous exercise, blood flow may not be sufficient to remove all of these byproducts, leading to soreness. Accumulation of chemicals like lactic acid causes muscle pain. The increased blood flow from heat helps clear out these substances, making heat useful for post-exercise muscle relief.

Cold Therapy

• Helps numb the area, providing pain relief.

Cold therapy works by numbing the affected area to soothe pain.

• Decreases swelling and reduces inflammation.

It helps to minimize swelling and reduce inflammation.

• Assists in lessening bleeding in injured tissues.

Cold treatment helps slow bleeding within the injured area.

Methods of Applying Cold

• Soak a towel in cold water for a simple cold pack.

Moisten a towel with cold water.

• Fold the towel and place it inside a resealable plastic bag.

Fold the towel neatly and put it in a sealable plastic bag.

• Put the bag in the freezer for around 15 minutes to cool.

Place the bag in the freezer for approximately 15 minutes.

• Take the bag out and apply it to the affected area.

Remove it from the freezer and apply it to the injured region.

• Alternatively, place ice directly into a sealable bag.

An alternate method is to fill a sealable bag with ice.

• Add a little water to the ice to improve flexibility.

Add a bit of water to the ice to increase the moldability of the cold pack.

• Seal the bag carefully, ensuring you squeeze out any air.

Close the bag, taking care to expel the excess air.

• Wrap the ice bag in a damp towel and place it gently over the injured area.

Wrap the sealed ice bag in a moist towel and apply it to the affected area.

When an injury like tendonitis or bursitis happens, tissues are damaged. Cold therapy helps numb the affected region, alleviating pain and sensitivity. It also reduces swelling and inflammation.