When to Use Hot and Cold Therapy

Heat and cold are the two most common types of noninvasive and nonaddictive pain-relief therapies for muscle and joint pain. Which one you use depends on whether the pain is new or recurring.

In general, a new injury will cause inflammation and possibly swelling. Ice will decrease the blood flow to the injury, thereby decreasing inflammation and swelling. Pain that recurs can be treated with heat, which will bring blood to the area and promote healing.

The following information can help you learn when and how to use temperature-related therapies.

Heat therapy

What does heat therapy do?

Heat opens up blood vessels, which increases blood flow and supplies oxygen and nutrients to reduce pain in joints and relax sore muscles, ligaments, and tendons. The warmth also decreases muscle spasms and can increase range of motion. Applying superficial heat to your body can improve the flexibility of tendons and ligaments, reduce muscle spasms, and alleviate pain.

How is it applied?

Sources of heat can supply either dry or moist warmth. Dry heat sources may dry the skin. Moist heat may penetrate better. Heat can be applied by an electric or microwavable heating pad, hot water bottle, gel packs, or hot water baths. The heat should be warm, not too hot, and should be maintained at a consistent temperature, if possible. Ask your doctor or physical therapist which heat source would be best for you.

When do you use it?

Apply heat if you have stiff joints or chronic muscle and joint pain.

How can I use it safely?

Don’t apply it directly to skin. Instead, wrap the hot device in a thin towel.

Here are other tips:

• Don’t apply heat for longer than 20 minutes, unless your doctor or physical therapist recommends longer.
• Don’t use heat if there’s swelling. Use cold first, then heat.
• Don’t use heat if you have poor circulation or diabetes.
• Don’t use heat on an open wound or stitches.
• Don’t lie down on a heating pad; you could fall asleep and burn your skin.

Cold therapy

What does cold therapy do?

Cold slows down blood flow to an injury, thereby reducing pain and swelling. Cold therapy slows circulation, reducing inflammation, muscle spasm, and pain. It should be used if the area is swollen or bruised.

How is it applied?

Cold is applied by an ice or gel pack.

When do you use it?

Any cold treatment should be used for 24 to 48 hours after an injury. Cold therapy is good for sprains, strains, bumps, and bruises that may occur in sports or lifting. Apply cold packs or ice bags to injured areas for no more than 20 minutes at a time, removing the cold for 10 minutes and reapplying it again.

How can I use it safely?

Don’t apply it for longer than 20 minutes. Also, wrap ice or ice packs in a thin towel before applying.

If in doubt as to whether to apply heat or cold to an injury, call your health care provider’s office.

Source:

Health Encyclopedia, University of Rochester Medical Centre

How to Use an Exercise Ball As a Chair

An exercise ball is a useful workout tool that helps to increase balance and strengthen the core muscles in your back and stomach. These muscles support your spine and help to take the burden of weight off the spine. Strong core muscles are elementary in achieving good posture. Recently, the fitness ball has moved out of the gym and into the home and office. People are using the ball as a chair in order to strengthen core muscles. This is called "active sitting" because your muscles are engaged. Using the wrong techniques with an exercise ball may do you more harm than good. This article will tell you how to use an exercise ball as a chair.

Steps

*Choose the right fitness ball for your height and weight. Measure your current chair and aim to have the diameter of the ball be about 4 inches (10.2 cm) higher than your current chair.
*If you are of average weight and you are under 5'3" (160 cm), you should choose a 55 cm (21.7 inch) diameter exercise ball. If you are between 5'3" and 6' (160 and 182.9 cm) you should choose a 65 cm (25.6 inch) diameter exercise ball. If you are over 6 feet (182.9 cm) tall, you should probably use a 75 cm (29.5 inch) diameter exercise ball

*Buy a burst-resistant exercise ball. These balls have an extra strong layer between the inside cavity and the environment. Offices and homes often have sharp objects like scissors, staples, paper clips and other items that can cause an office exercise ball to pop.
*Purchase your ball at a store that allows returns if the ball is not the right size. You will not know for sure that the ball will fit your desk and chair until you try it out in your home or office.
*Pump up the ball, aiming to pump it up to maximum diameter so that you do not sink too far into the ball.
*Sit up straight on the ball with your legs out in front of you. They should be at a 90 degree angle to your thighs and parallel to the ball.

• At first, you can place your calves in front of you so that they are touching the ball. This will give you added stability while learning to use the ball. Later, you will want to move your calves so they are not touching, which will provide more benefits for your core

*Bend your elbows and place your forearms at a 90 degree angle. Reaching forward slightly, you should be able to rest them on the top of the desk or table.

*If you are using a computer, make sure it is at a 90 degree angle. If it is not, your neck will be out of alignment with the rest of your spine, and the ball will be less useful in helping your posture.

 

*Practice active sitting. This is the state when your body reacts to the prospect of falling off the ball by tightening your core muscles in your stomach and back. Flex the muscles in your abdomen to add an extra element of exercise.
*Use the ball in 20 minute intervals. Do not get rid of your office chair. Just like exercise, it is important to give your muscles rest to prevent muscle fatigue and get the maximum benefit.

*Work up to 30 minute intervals as you get used to the chair. Doctors do not recommend that you sit for longer than 30 minutes at a time. If you need to get up to change chairs frequently, this will also benefit your spine.

Tips

• Most exercise balls are sold in metric diameter measurements, so be sure to measure your office chair in cm as well as inches.

Source:

WikiHow-How to use an exercise ball as a chair