Instructions should be hot compresses or cold compresses to reduce pain effectively

You should apply cold compresses for acute pain such as sprains, sports injuries; Hot compresses when chronic pain.

Hot or cold packs if applied correctly will help reduce pain, reduce swelling very quickly, shorten the duration of treatment and result in good recovery. Depending on the status of the injury and when it is indicated to use hot or cold.

Use cold compresses in acute pain or swelling, new injury inflammation. For example, sprains, software injuries, sports injuries, severe back pain or back pain due to wrong posture to relax muscles . Cold compressing should be done within 48 hours of the seizure. injury or pain from acute inflammation.

Use hot compresses for chronic pain or injury after 48 hours , for example elbow pain due to tendinitis, tennis syndrome elbow (elbow pain syndrome), heel pain due to tendinitis, fasciitis, folded tenosynovitis - stretching .

Note when applying hot compresses for pain relief

Hot relax. When the muscle is overworked, the best response is to use it hot. Heat stimulates blood circulation, helps relax spasms and soothes muscle pain.

Overworked muscles hurt because of a chemical called lactic acid. Lactic acid accumulates when the muscles are under stress and lack of oxygen. When reducing blood flow to an overloaded area, lactic acid is trapped. This is the cause of painful muscle pain. Heat therapy can help restore blood flow and speed up the removal of lactic acid from muscles.

Best heat to treat chronic pain. Chronic pain is persistent or recurrent pain. Heat increases blood supply, stimulates the elimination of toxins, reduces pain and stiffness.

Heat pad.(Photo: whstatic).

If you suffer from a chronic injury such as thigh muscle relaxation, back muscles, tennis syndrome elbow . hot compresses should be done before exercising to help the tissue loose and relax the injured area. It should be noted that applying heat after exercise can aggravate the current pain.

There are 2 types of heat treatment

Local heat is applied to a specific area with one:

1. Hot water bottle.
2. Heat pad.
3. Wet heat (hot, wet towels).
4. Hot water spray hose.

Thermal system increases your body temperature with one:

1. Hot bath.
2. Sauna.

When applying heat, protect yourself from direct contact with heating equipment. Not using too hot heat will cause burns. Wrap the heat inside a folded towel to avoid burns. Avoid prolonged contact with body heat therapy. Do not apply heat while sleeping. Do not apply heat for more than 20 minutes.

Note when applying cold to relieve pain

Ice is used to help wounds heal. When the body is damaged, the damaged tissue becomes swollen. This can cause pain, swelling, or redness. Cold stones numb the injury. Cold shrinks blood vessels and reduces blood flow. This may reduce the buildup of inflammatory fluid in the affected area.

Apply cold compresses for acute pain before 48 hours.(Photo: natural).

Cold compressions are believed to assist in controlling inflammation and swelling. It relieves pain but does not treat the underlying cause. This method helps reduce inflammation and pain that occurs after exercise. Apply cold after exercise.

Treatment for cold compressions sometimes helps relieve pain, reduce inflammation in chronic trauma, such as repeated overwork causing chronic inflammation, playing professional sports. Take care not to chill out before sports. Cold should only be used as a non-full focal area and should never be used for more than 20 minutes at a time.

Can apply cold with:

1. An ice pack.
2. A damp towel has been placed in the refrigerator for about 15 minutes.
3. A cold gel pack.
4. A bag of frozen vegetables.

Can be cold immediately after injury or stress, intense exercise. Do not apply ice directly to the skin but wrap it in a towel. Do not apply to continuous pain and swelling, it is advisable to take breaks between cold compressions. Do not use ice in areas with poor blood circulation problems

Using too cold can cause tissue damage. Note acute back pain due to muscle relaxation (backache) should be cold for the first 48-72 hours, then alternately cold or hot. Chronic cramps due to tendinitis or Tennis elbow syndrome, should be heated before exercise, help increase blood circulation, muscle tendon relaxation. Do not apply heat after exercise because it will cause more pain. After training, ice packs help reduce swelling and relieve pain.