Applying ice or heat can provide relief for many running injuries. For different types of injuries, though, you should use these treatments at different times. Basically, you shouldn't be going back and forth between a bag of ice and a heating pad, which I know a lot of runners do! Here's a guide to when to use hot or cold therapy:
COLD
When to Use: Use ice immediately after sustaining an acute injury, such as a sprained ligament or strained muscle. You can also use ice if you've re-aggravated a chronic injury, such as plantar fasciitis or shin splints. Ice baths can also help with muscle recovery after running a marathon or long-training run.
What to Use: You can use an ice pack, a plastic bag filled with ice; a bag of frozen vegetables; or even a frozen water bottle, which is especially good for pain on the bottom of the foot. Make sure that you place a towel between the ice and your skin -- don't apply it directly.
How Long: Ice for 15 to 20 minutes for three to five times a day, if possible. For acute injuries, ice the first 24 to 48 hours after the injury. For chronic injuries, ice when you've re-aggravated the injury and are feeling pain.
HEAT
When to Use: If you have a tender or tight spot that's been bothering you for a little while, applying heat before you run or workout can help loosen your muscle and relax the area.
What to Use: Use a heating pad or a towel soaked with hot water.
How Long: Before you head out for a run, apply heat for 5 to 10 minutes.
More:
How to Make an Ice Pack
How to Self-Treat Running Injuries
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment