Injuries on the court are common occurrences. Ice packs are a common emergency tool, but how do we distinguish between the use of ice and the use of hot packs? If it is reversed, it may be counterproductive and aggravate the pain.
Q: What should I do after acute soft tissue injury?
A: Acute soft tissue damage with pain and swelling can be immediately applied. After the injury, the injured part is warned by swelling and pain and reminds you to brake, and gain time for the body to heal itself. RICE: Rest, ice, pressurization, and raising the affected limb can help reduce healing time. It is worth mentioning that rest does not mean rest in bed for a week, but does not apply to the limbs to do intense exercise. Each ice application time is at least 25-30 minutes per 2-3 hours in the 24-72 hours after the injury, and the maximum time is not more than 45 minutes, otherwise frostbite may occur and the blood circulates to the wound.
Q: There are 3 to 4 days of muscle strain, and the pain is slightly relieved. Can you use hot compresses?
A: It can be applied hot. After 72 hours, the pathological process of swelling and bleeding has ended. The hot compress will not aggravate the damage. However, it is best to use both hot and cold. The reason is that both hot and cold help to take away the metabolic products and promote healing. It is worth mentioning that after cold application, you must wait until the injured surface returns to normal body temperature before giving hot compress.
Q: After I exercise, my old injury recurred and caused pain. What should I do?
A: Ice. Pain caused by recurrence of old injuries is usually a sign of increased soft tissue inflammation. Hot compresses the surface to relieve pain, but in fact the long-term effect of ice will be better. This is because ice can not only desensitize the injured tissue, but also slow down the inflammatory process.
Q: My muscles in my neck and shoulders often feel pain and sometimes muscle spasms. What should I do?
A: Applying a hot water bottle to the affected area or microwave irradiation to the affected area can speed up blood circulation to the affected area, help reduce muscle stiffness in the cervical vertebrae and stimulate the trigger point of the muscle. Hot water baths are also effective for relaxing muscles, and the principle is similar to that of hot water bottles and microwaves.
Q: The leg muscles and the lower back often feel stiff. Should I have hyperthermia before training or competition?
A: If you have the right warm-up exercises before exercise, then hyperthermia is usually not necessary. After all, warm-up exercises can allow blood to flow ahead of the game. But for every sore muscle, hyperthermia is a good choice. After hyperthermia, you can reduce muscle tension and stretch your muscles. The most effective method is to do warm-up exercises after sore muscle hyperthermia.
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