CARING FOR ATHLETES
Hot and Cold
Ever since the beginning of time, people have used various forms of hot and cold therapy to remedy their ailments. To this day most of us remain unsure as to the proper application of these modalities. Here are some facts and guidelines to follow when faced with the controversy of should I use hot or should I use cold to treat an athletic ailment.
Why use ice? 1) To decrease the soft tissue swelling surrounding the injured or painful site. 2) To decrease pain by slowing nerve conduction to the brain where the sensation of pain is registered. 3) To decrease muscle spasm which surrounds the painful site.
Why use heat? 1) To increase circulation which promotes healing and eliminates the waste products and debris from injured tissue. 2) To warm muscle tissue and prepare it for strenuous activity. 3) To promote relaxation and decrease tension which may induce muscle spasm or discomfort. 4) To loosen stiff joints.
When to apply heat? 1) Prior to stretching, exercise or strenuous household activities, to loosen joints and soft tissue that is not inflamed. 2) After strenuous activity to smooth sore muscles, relax and relieve muscle tension.
How to Apply Heat. Heat should be applied by moist or wet medium to efficiently penetrate the skin and warm the underlying tissue. 1) Moist packs preheated in water which is 126 degrees Fahrenheit. Hot packs should be wrapped in 3 to 6 layers of toweling if it is to be placed on top of the body. Double the amount of toweling if you are to lay with body weight on top of the hot pack. 2) Shower or warm bath. 3) Hot tub or whirl pool. Temperature should be no greater than 102 degrees Fahrenheit. Durations of 5 to 7 minutes are sufficient to obtain the desired warming effect.
It should be noted that one should properly cool down after exercise, prior to entering a hot tub or hot shower to avoid a rapid decrease in blood pressure which may result in fainting, dizziness, or nausea. 4) Steam bath – 2 to 7 minutes are adequate to increase body temperature. 5) Moist heat pad same as hot pack, do not place it with towel over an electric heating pad unless it is specifically designed for moist heat application.
Precautions when using heat: 1) do not overheat the skin by using excessive temperatures or heating for prolonged periods. This may cause blisters or burned skin. 2) History or decreased circulation or sensation. The skin should be checked every 5 minutes for signs of excessive redness. If this occurs, the heat should be removed immediately. 3) Hot tubs, whirl pools and steam baths rapidly increase body temperature and hinder the body’s cooling mechanism of sweat evaporation. Signs of dizziness, muscle cramping, fainting, nausea or hyperventilation during or after their use may be a result of over exposure to the hot – humid environment. Anyone with a history of cardiovascular disease should consult their physician prior to using these modalities.
Applying contrast ice and heat combinations: This method primarily benefits subacute to chronic symptoms of joint, muscle and nerve pain. It utilizes the benefits of both modalities and is an excellent pain reliever. For larger muscle groups, “such as those found in the back, neck, buttocks or thigh regions” alternating ice and hot packs for 10 minute intervals often offers the best result, although any of the above mentioned applications may be substituted to obtain a similar effect.
Alternating hot and cold back every 2 minutes for a 10 minute period using buckets or tubs of water is a viable means of applying this method to the extremities.