Treating Injuries: When to Use Heat or Ice or Both

The long days of summer make it easy to get outside and to be active. Weekend hikes with the family, a round of golf at the club, tennis with friends after work, and even a leisurely stroll fill up the hours before sunset. But all of that increased activity can also lead to more chances for injuries or even just stiff muscles. A sprained ankle from hiking, sore muscles from the tennis serve you haven’t practiced since last summer, or a aching feet from a walk in flip flops can have you sitting on the sidelines. The key to getting back out doing the things you love quickly is practicing smart first aid tactics. 

For most simple sports injuries like sprained ankles and sore muscles, we automatically reach for an ice pack or heating pad. But which one do you use when, and what is the proper way to use it?

Cold Therapy

Reach for that ice pack immediately after an injury to reduce swelling and inflammation. Cold therapy works by constricting blood vessels and reducing blood flow to the injured area, which can reduce swelling and inflammation, as well as reducing the amount of pain. Cold therapy is recommended for sprains, bruises and muscle tears.

Ice packs work well for cold treatments, but it’s just as easy to use a Ziploc bag of crushed ice or even a bag of frozen peas or corn. Just don’t put the ice directly on your skin. Cover the pack with a towel to make it more comfortable.

Place ice on the injured area about 15 minutes, then remove for 15 minutes and repeat every hour. Ice therapy is often recommended at the onset of the injury, for the first 24-48 hours.

Heat Therapy

The time to reach for the heating pad is when you’re experiencing pain from sore or tight muscles rather than an acute injury. The heat expands blood vessels, allowing for increased circulation and oxygen flow to the area. This will help relax sore muscles. 

Use heat the same way you would with ice therapy, applying it to the area in pain for limited amounts of time. You can use a heating pad or even just a hot, wet towel to provide relief.

Combining Therapies

Sometimes it works to alternate hot and cold therapies. After the first 3-5 days, when acute swelling has gone down, you might choose to alternate hot and cold, ten minutes each. This has the effect of increasing the circulation to the area when the heating pad is in use, and then the ice pack constricts the vessels and allows the injured area to use the nutrient rich blood to heal the area.

Many times resting from your normal activities and concentrating on proper hot or cold therapy will have you feeling better quickly. If you have questions about whether ice or heat is the appropriate home treatment, call our office for guidance. Chiropractic treatment is often a good option for helping alleviate sports injuries  - from neck/back pain to knee, foot and shoulder pain. If you have an injury or pain that is keeping you on the sidelines, call Foster Chiropractic for a consultation. We can help you get back in top shape to enjoy all the activities you love in the summer.

Boost Your Immunity with a Chiropractic Care

Now that it’s January, we’re right in the middle of cold and flu season. If you’re at work or school, you’re sure to be around people who are coughing and sneezing and shooting virus particles out into the air all around you. And while no one wants to get sick, you definitely don’t want to get the flu. The body aches and fever will send you straight to bed, and the fatigue can last for days even after the worst of the symptoms subside.

Here at Foster Chiropractic, we believe the best way to stay healthy is to incorporate things in your daily life that will boost your immune system and help your body ward off viruses. One of those at the top of our list is visiting your chiropractor.

Did you know that a chiropractic adjustment can improve your body’s immune system? Research published in the Chiropractic Journal of Australia showed that patients who received an adjustment had an immune response significantly higher than before treatment. Also, people who come in with colds, sore throats or sinus congestion will often report speedier recovery after a chiropractic adjustment. Recent research shows that the subluxation that occurs during chiropractic correction can aid the immune responses of the body by reducing nerve interference.

In addition to regular visits to the chiropractor, there are some other things you can incorporate into your daily life to help fend off colds and flu.

Wash your hands. Just like you learned in kindergarten, wash your hands before every meal. But you’ll also want to be sure to wash your hands after going to the bathroom or changing a diaper, handling trash, preparing food, caring for a sick person or blowing your own nose. And be sure you’re doing it right, lather up for at least 20 seconds and scrub well everywhere, including the backs of your hands and between your fingers.

Stock up on super foods. It’s important to eat a healthy diet year-round, keeping sugar and sodium at a minimum. But there are some “super foods” that can add a little extra boost to your immune system. Incorporating foods and ingredients such as garlic, sweet potatoes, spinach, broccoli, and blueberries can help ward off colds and other viruses. This is just a short list, bright-colored berries, citrus fruits rich in Vitamin C and all leafy green vegetables can also be included.

Regular exercise. Studies show that regular exercise helps boost the immune system and maybe even helps cut down the number of colds you might get. It might be hard to keep up your running routine in the winter, when the days are short and pretty cold. But it’s better for your body if you don’t give up on your workouts. Find a gym to join or an exercise routine you enjoy at home. Even just a daily walk with the dog will help get your heart pumping.

If you’d like to learn more about ways to live a healthier lifestyle, or you’re interested in scheduling a chiropractic adjustment to boost your immunity, call Foster Chiropractic today. We put a priority on healthy living, and want to improve the health of everyone in the Triad.