Donna asks…
Warm wrap vs cold wrap for sports injuries?
Warm wrap vs cold wrap for sports injuries?
I'm not sure when to use a cold wrap or when to use a warm wrap for a sports injury. I know that a cold wrap is used to reduce swelling and a warm wrap is used to loosen up muscles and joints.
I suffer from running injuries (IT bands and shin splints). I usually apply ice to the affected area's.
I've been thinking of putting warm wraps on the affected area's before training to loosen up the joints and muscles, then apply cold wrap after training...then perhaps applying warm wraps that evening or before going to bed.
Any advice?
Thanks
admin answers:
During the acute stage as soon as possible you apply ice to reduce the swelling. After 48hrs after an injury occurs it won't swell anymore (unless you exercise on it) them you use heat to allow blood the flow to there and help the healing process.
During warm-up, use warm wraps and after training in the cool down use cool (cold) wraps.
If you retire to bed with 2 hrs of finishing changing, do not use heat overnight. It will leave with an unsightly bruise and you've undone all the good work you done before.
If the go to bed 3 hrs after training you can use luke warm wraps overnight
To improve your IT band perform 3 sets of 10-15 step ups alternating lead leg. This will build your knee joint, tendons and ligaments in turn reducing the likelihood of serious shin splints. Shin splints can be treated by 5 minutes of self deep massage.
Best wishes
Steven asks…
IT Band Pain
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