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Chill out for a while
Practicing the proper first-aid techniques on a sprained ankle, pulled muscle, or bruise can mean avoiding further injury and considerable pain. Icing an injury within the first 10 to 15 minutes after the injury and intermittently for the next 48 to 72 hours can significantly reduce swelling and pain, as well as speed up recovery. Perhaps you don't always have a bag of ice or some frozen peas on hand? Hot and cold compresses are great alternatives to ice and frozen vegetables: they don't solidify when frozen, so they conform to your body's curves. Plus, many of them can be turned into hot compresses after the initial 48 to 72 hours of icing duty -- just pop them in the microwave, and voila!
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Cold First, Then Hot
It's great to know that one of the easiest, simplest, and cheapest ways to treat an injury is to reach right into your fridge and pull out a cold compress. Despite the relative ease of treating injuries, many people fail to give them proper attention in the right amount of time. If you have hurt yourself and have made certain that the injury does not need immediate medical attention, you can apply a cold compress to the injury site to keep the swelling down.
A cold compress delivers the most benefit when applied within 10 to 15 minutes after the initial injury. Of course, if you have broken the skin, do not apply a cold compress. Hot and cold therapy is designed for internal injuries such as pulled muscles, bruises, and sprains.
Use cold compresses for the first 48 to 72 hours after an injury, and then switch to hot compresses. Some studies have shown that cold compresses continue to help for up to seven days after the injury, so you may want to consider alternating cold with hot after the first 48 to 72 hours.
A Bag of Ice May Be Enough
- Usually, a package of frozen vegetables or ice wrapped in a damp towel will do the job.
- If you are physically active or prone to frequent injuries, you may want to consider purchasing hot and/or cold compresses. Some compresses can be both frozen and microwaved. This can be very convenient if you are planning on practicing both cold and hot therapy.
- A simple form of cold therapy is called "ice massage." Take a paper cup with frozen water in it. Peel back some of the paper and rub the exposed ice in a circular motion at the site of the injury.
- Unlike bags of ice, some compresses remain flexible even when you freeze them. This means that they can conform easily to knees, elbows, and other joints.
- There are also cold and hot compresses that can be strapped on to your injury area. These products are designed to provide cold and hot therapy and compression simultaneously.
- If you need to take your cold compresses with you, determine how long you will need your product to stay cold and buy accordingly.
- Cold compresses have multiple uses. Use them to keep your drinks cold at the ball game and ice your injuries.
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Using Hot and Cold Therapy
- Hot and cold compresses are designed to deliver coldness and heat to injuries to aid in healing.
What Does It Do?
- Cold compresses are used for initial treatment. Applying a cold compress within 10 to 15 minutes after an injury and for up to 48 to 72 hours after the injury greatly reduces swelling.
- Applying a hot compress after the first 48 to 72 hours promotes circulation to the injury site. Increased circulation helps bring blood and other important fluids to the injury site so they can repair the wound.
Treating an Injury with Cold and Hot Therapy
- Within the first 10 to 15 minutes after the injury has occurred, apply a cold compress to the injury site.
- Elevating the limb will also help keep swelling down.
- Expect to feel an initial burning sensation. After 10 minutes or so, the area will begin to feel numb.
- Don't ever allow ice to come into direct contact with your skin, unless you are performing an ice massage. However, don't let too much come between the ice and your skin, otherwise you won't gain any of the benefits. The numbness can prevent you from knowing if you are doing serious damage to your nerves and skin, so don't ice for longer than 30 minutes.
- After a maximum of 30 minutes, take a break and wait another 30 to 45 minutes before beginning another icing session.
- How long you need to ice depends upon your body fat. Thinner people will need less icing time whereas those with excess body fat may need extended icing periods.
- As long as you follow proper procedure, don't ice for too long, and take breaks, you can ice frequently within the first 48 to 72 hours.
- After 48 to 72 hours has passed, apply a hot compress to the injury site.
- Studies have shown that cold compresses can offer aid even for up to seven days after the injury, so you may choose to alternate hot and cold therapy after the first 48 to 72 hours.
- When do you switch to heat? Make the switch when swelling and redness are gone.
- You may take a pain reliever to alleviate some of the pain. However, never take a pain reliever before going out to exercise. Blinding yourself to pain could cause a serious injury that you might not feel.
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When First Aid Isn't Working, Seek Medical Help
- Is the pain chronic? You may be doing repeated damage to an injury if you depend too much upon hot and cold therapy.
- Are you unable to move or unable to move without severe pain?
- Is pain emanating from more than one place? This may be a sign of arthritis or some other underlying condition.
- Do you have a fever or rash? You may be suffering from infectious arthritis.
- Has the pain come on suddenly or gradually? Gradual pain may be the cause of repetitive injury.
Do Not Use Hot & Cold Therapy If You Have Any of the Following:
- Vascular problems
- Diabetes
- An allergy to cold
- Rhematoid arthritis
- Peripheral vascular disease
- Raynaud's phenomenon
- Any condition that causes decreased sensation
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