Injuries from exercising or playing sports can range from tripping and bruising various parts of the body, sprained ankles, torn muscles, to collisions causing tendons to tear or rupture, or swollen knees with bleeding. Applying ice and heat correctly can help address the problem initially
Principles of Cold and Heat Application
When an injury occurs and swelling develops due to ruptured blood vessels in the injured area, using cold in conjunction with applying pressure to the swollen area can help. The cold causes blood vessels to contract, which reduces bleeding. Cold application should be used within 24 – 48 hours after the injury.
Conversely, using heat or massaging to generate heat initially will cause the blood vessels to dilate. Also, massaging the injured area can increase bleeding and swelling, and absorption back into the body will take longer. Heat application should be started after 48 hours have passed.
