Hot or Cold Compress?


When you get into an injury doing fitness activities like running, biking, climbing, or when lifting weights at the gym, you normally get advice from people saying to apply hot or cold compress over the injury, but when do you use hot or cold?

Compresses is one of the very basic form of treatment that entails the folding of a piece of material, bandage or small towel, into a pad and applying it to the areas to be treated. There are two kinds of compresses, hot and cold… which one to use?

Cold Compress is recommended when the injury is recent, within 72 hours, this will help reduce the local pain and prevent further swelling of the injury by constricting the flow of blood in the surrounding area, the cold can also numb down the nerves and reduce the pain.

Hot Compress is then recommended for treating injuries after 72 hours, at this point warming up the area of the injury would promote and improve blood flow to help speed up the healing process, Limit the application of heat to not more than 20-30 minutes, and be sure not to fall asleep when using a heating pad.

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You’ll never know when you or a friend might sprain an ankle. So have ice or a cold pack inside your refrigerator ready for use.

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