Using Hot and Cold Packs
Hot Packs
The use of heat helps muscles relax. When using heat remember that only Moist Heat is helpful for you. Dry heating pads can increase pain and discomfort and prolong your recovery time. Moist heating pads are available through a pharmacy or general department store. One kind of professional moist heating pad is called a thermophore and is very effective for home use. The thermophore will create a moist heat application without the use of water. You may also use any standard heating pad that is water proof and designed to be used with a moist towel or pad.
When you use the moist heating pad, warm the treatment area to your level of comfort for 20 minutes. It should be repeated every couple of hours. This practice can greatly assist your recovery process by relaxing muscles and improving circulation. Take the time to take care of yourself.
Don’t use heat if: the injury is very recent, acute, and there is significant reddening and swelling around the injury. For example, you would not use heat on a sprained ankle or a fresh bruise. If in doubt call your doctor. Don’t use heat if:
swelling increases
pain worsens
it makes you feel weak, sick or dizzy
Do not use heat for more than twenty minutes and never sleep on a heating pad.
Cold Packs
Cold is a valuable treatment when the injury is red, swollen, hot, discolored and painful. To use cold correctly, remember these initials, CBAN. CBAN stands for the stages of change that you will feel when you use cold therapy. Cool, Burn, Ache and Numb. This process normally takes 15 minutes and should be repeated throughout the day or evening until improvement is achieved.
Cold is used on recent, acute injuries like a sprained ankle or low back strain. Ice from your freezer can be used, but soft freezable gel packs are easy and generally more comfortable. Cold is a very effective therapy for swelling, pain, and muscle spasm. One must be careful not to get frostbite, so it is a good idea to wrap the cold pack in a damp towel or wash cloth and then apply it to the treatment area.
Repeated use of hot or cold therapy can significantly assist your return to normal health.