Running Injury Recovery Exercises

Injury Recovery With Cold Therapy

Running Injury Recovery Exercises
Ice therapy is typically used to aid in helping an injury recover from pain. In addition to providing pain relief, it relaxes the muscles and minimizes the risk of further damage. It should be used as part of an injury recovery plan with your physician. Continue reading to find out more about cold therapy and how it can help your injury. We’ll discuss the most common injuries and how they can be treated. For more information, look through our other articles.

Ice therapy is a pain relief method
It can be used to aid in the relief of pain and to speed up recovery from injuries. It can reduce blood circulation and inflammation, while numbing the skin. This can help reduce pain and swelling, and also helps to prevent muscle spasms. When using ice, make sure to be cautious not to use too much or it on a delicate area. The excessive use of ice may cause frostbite. Apply Ice packs to the affected area only once an hour. You should heat your injury if it is too severe for ice.

Inflammation occurs when blood is not able to get to the damaged area. This causes it to be difficult to move the affected area. Ice can reduce swelling and blood vessels, resulting in faster healing. It is recommended to apply ice early on to any injured area. If you have an ongoing injury, however it is important to avoid having ice used frequently as it can exacerbate stiffness and create more pain. Ice therapy can be employed to reduce inflammation and aid in the healing process.

It helps reduce swelling.
The cold can be applied directly to the affected area immediately after it has occurred to reduce swelling and pain. This can be done using a simple ice bag or pack, however other cold therapy procedures like cryotherapy and ice baths can be more beneficial. Here are some reasons that cold therapy could be extremely beneficial.

While cold therapy has been well documented, it could be detrimental to injuries. The prolonged application of ice can delay healing and the pain might not be the same as the discomfort felt immediately following the injury. Research has proven that cold therapy can help reduce swelling and speed up the healing process for injuries that are severe. It is crucial that the treatment of injuries with cold therapy are based on solid evidence. Cold therapy has been utilized for many years.

It relaxes muscle tissue
The benefits of applying cold therapy on injured muscles are numerous. It can ease pain in tendon injuries that are acute as well as slow the recovery of muscle tissue within the affected area, and can even speed up healing. The cold can reduce the production of prostaglandin E2, which is an active inflammatory molecule that causes hyperalgesia and vasodilatation. The use of cryotherapy can lessen pain and inflammation as well as reduce muscle spasms. The average recovery time for muscle is two to four weeks. The body’s circulatory system could be stimulated through cold application which may help in healing.

The anti-inflammatory action of cold can reduce discomfort due to its counterirritant effect. The cold decreases circulation and metabolites, while increasing blood flow promotes the healing phase. Vasodilation relaxes muscle tissue and helps reduce swelling and exudate. The injury heals more quickly by stopping the body from experiencing pain. The diminished circulation can prevent further damage to the tissue.

It also reduces secondary damage
The fundamental aspects of cold therapy are the following: 1)) slowing down the metabolism and preserving the supply of energy and oxygen 2.) decreasing production of free radicals (which can damage cells and cause oxidative stress) and 3) reduction of excitoxicity (the release neurotransmitters that cause damage). These principles work together to make cold therapy more effective in helping injured patients recover faster.

One of the main elements of cold therapy is rest. Rest is not referring to the duration of time inactivity, but instead to the time immediately following the injury. The athlete must be aware of when to stop their training and take a break because the onset of repetitive minor injuries could result in a much more serious injury and a longer time to recover. Ice packs should be applied immediately following an injury as possible.

You can do it in a pool.
Depending on the severity of the injury, cold and hot therapy can be combined or alternately. Swimming pools are a great option to exercise during recovery days or non-strength training sessions. For those with long-term injuries, or are older, they should stick with local applications and consult with a physician prior to going through the whole immersion process. The advantages of both therapy are obvious they ease inflammation, decrease pain, and improve the muscle’s performance.

Although cold and hot therapies are not advised for injured patients, swimming can aid in healing. The water’s buoyancy allows it to move and lessen the pain. Many physical therapists utilize the HydroWorx pool to accelerate the healing process. HydroWorx’s therapists can develop a water rehabilitation plan for every patient. This treatment can be performed days before dry land therapy, which can help speed the healing process.

Contrast therapy is a possibility.
Both cold and hot treatments can aid in the recovery of injuries. Both therapies reduce muscle stiffness and inflammation and are more effective if performed within 24 hours of an activity. Cold therapy is more effective than heat therapy, as it doesn’t cause the body to shut off like pure ice therapy does. However, despite its benefits, contrast therapy is best saved for injuries that are acute and other issues that require medical attention. It can reduce pain and inflammation naturally and is cheaper than ice or heat therapy.

The most common error made when using cold or heating therapy is not delivering enough heat to the affected area. Heating packs are not capable of delivering the correct amount of heat and tend to cool too quickly. This can lead to inflammation and swelling. Contrast therapy can cause some discomfort to recur but it will be less severe with time. To ease discomfort, you may also try self-massaging. You can also buy a contrast shower to benefit from its benefits.