Jumping into a Jacuzzi always sounds so soothing when you've sprained, twisted or wrenched some part of your body. There's just something about the warm, whirling water that makes you feel as if the hurt will be all better. There's just a little catch to that moment of pleasure: The soothing warmth - of Jacuzzi water, heating pads or hot baths - can actually prolong the pain and extend your recuperation.
How does this stranger-than-truth concept work when heat can feel so good? Injuries result in swelling. You can observe the area puff up with severe twists, while minor pulls bring on swelling in soft tissue that you can't really see.
What you want to do - immediately, if not sooner - is stop or reduce swelling. That's because any swelling causes damage to tissue cells which slows healing and makes movement of the hurt body part impossible or painful.
Without movement, you can't maintain strength or flexibility, not only in the hurt part but in adjoining muscles that are also forced into inactivity. Once the swelling goes down, you'll have more strength and endurance to catch up on.
Heat actually increases the amount of swelling that will sideline and frustrate. Ice, as much as it makes you cringe, is your best friend. Even the tiniest twinge or pain will get numbed out from ice packs. Once you get used to the initial sting of the cold, you'll love it.
Here are the guidelines:
- Choose crushed ice because it moulds well. Or add a little water to a bag of cubes. Chemical packs can get too cold. Bags of frozen peas or corn are convenient and mouldable, but may not be cold enough.
- Ice as soon as possible after an injury and continue for 48 to 72 hours. For chronic strains, ice after every workout.
- Apply ice two to three times a day, for 10 to 20 minutes each time.
- Don't put ice directly on your skin unless you are moving it to massage the area.
- Use heat only after the first two to three days of ice treatments. Most experts suggest icing after a workout, then using a heating pad at night. To avoid burns, don't turn it on high or put it directly on your skin.
- Heat can be appropriate to relax simple muscle spasms or cramps. But, if in doubt, ice, ice, ice.