Heat or Cold?
Should I use heat or ice? This question has plagued athletes and worried parents for decades. This article from our Saratoga chiropractors may help solve the mystery.
The heat or ice debate seems to be one of the hottest topics in sports medicine and is certainly a widely used treatment in our chiropractic office. So which one is right for you? That depends on a multitude of things.
HEAT
Heat can be applied in a number of ways. In our Saratoga chiropractic office, we use a system that submerges packs filled with clay in a hot water bath. Once applied to the patient, this can stay warm for up to 45 minutes. The other benefit is the moist heat does not dry out the tissue like an electric hot pack would. But moist hot packs are not the only way to achieve a heating effect. Ultrasound and diathermy use sound waves and electrical currents, respectively, to vibrate the tissue and create heat. But you don’t need expensive equipment. A hot tub or hot shower can give you a similar response.
What does heat do?
Heat dilates blood vessels, increases circulation, and relaxes muscles. By improving circulation, new blood cells will enter the tissue, bind to lactic acid and other waste products of injury and carry them away. Think of this is “rinsing out the muscle”.
When do I use heat?
Heat should be used 48 hours after an acute injury or for any chronic injury that has lasted longer than a few weeks. We discourage patients from using heat for an acute injury as the body with naturally increase blood flow to that area and too much can cause increased bruising and a longer recovery.
COLD
Just like heat, cold can be applied in a number of ways. In our Saratoga chiropractic office we use cold packs that are stored in the freezer and place a sheet of face paper between the ice pack and the patient’s bare skin. This prevents any burning from direct contact on the superficial cells that don’t have as much of a blood supply. There are other ways to achieve cold therapy such as an ice bath or cryotherapy. Cryotherapy has gotten some great publicity lately for helping with metabolism and chronic injury but make sure you are properly equipped as there have been accounts of people getting burned from the extreme temperature.
What does cold do?
Cold essentially does the opposite of heat. It constricts blood vessels, reduces blood flow, and can reduce pain. When you experience an injury the body’s natural response is to increase blood flow. Blood contains the ingredients to heal the tissue. Sometimes too much of a good thing is not a good thing. Injury is one of those cases. To help people recover faster, our chiropractors need to be able to control the swelling response and cold can help with that.
When do I use cold?
Cold should be used immediately after an injury for up to 48 hours. The best way to get the most out of cold application after an injury is to move the area a little after you are finished icing. For example, if you sprain your ankle, ice it for 20 minutes then move your toes and ankle a little to prevent stiffness. At Turning Point Chiropractic we use a number of soft tissue techniques that can cause local inflammation as part of the healing process. If patient’s are sore from those treatments, ice would be a great way to calm the symptoms.
If you have suffered an injury or have any questions about whether to use heat or ice, give our office a call to set up an appointment. Our qualified chiropractors have treated thousands of patients dealing with both chronic and acute injuries and can evaluate what treatment option will be best for you.
Tips for Running in the Winter
Running in Saratoga Springs can be great in the summer but challenging in the winter. This article has some tips on staying safe if you chose to venture outside to get your miles in. Our Saratoga Springs chiropractic office has helped many runners stay fit and healthy through the winter months while still training outside.
Tips for Running in the Winter
Running is one of the most popular sports in the country. It requires little gear, no membership, and you can run anywhere. As long as you have a pair of shoes and some time, you can run. That is, unless you live in the Northeast. Running in the summer around Saratoga Springs is amazing. One can get lost running by old victorians, through the Saratoga Spa State Park or through the Saratoga Battlefield. The winter months can make you think twice about your choice of exercise. If you’re determined to continue training, here are a few tips.
Be Seen
If you are like most people, your running times are either early in the morning or after work which means you’ll likely be running in the dark. We suggest you wear reflective gear on the middle of your body, and somewhere on your arms or legs. If you want to go the extra mile (no pun intended), wear a headlamp as well. Snowbanks may also prevent drivers from seeing you so be alert when you are crossing streets or going into traffic.
Proper Shoes
Most running shoes are designed with mesh to keep your feet cool. In the winter, you want shoes that have the least amount of mesh. This will not only keep your feet warm, but keep out the snow and water. Of course, you also want a good pair of socks to go with those shoes and we recommend non-itchy wool socks.
Dress Appropriately
Dressing in layers is key. The air trapped between the layers is warmed by your body and acts as insulation. The biggest thing is to dress as if it were about 20 degrees warmer. You don’t want to sweat too much when you are running in the cold. That could lead to chills when you are done.
Warm up
Warming up before you head outside will make those first few minutes less stressful on your body. In other words, the cold won’t feel as cold. Especially since you were just told to dress as if it were warmer. Doing body-weight squats or lunges are a good way to get the blood flowing through your legs.
Slow down
Running outside means facing obstacles you may not know are there. Slipping is a serious danger for anyone who ventures outside in the winter months. Make sure you slow down your pace, take shorter strides, and strike the ground with a flat foot. This will help minimize the risk of slipping.
Post run recovery
After you are finished your run it is important to get out of your sweaty or wet clothes and put some dry warm clothes on. After exercise, your core temperature drops and puts you at risk for getting chills. Once you are in dry clothes, it is a good idea to drink warm fluids or have some soup. This will help you hydrate and warm your body.
Treadmill Running
If you are not interested in running in the cold or if conditions are too dangerous, the treadmill is a good alternative. To get the most out of the treadmill, put it at a 1% incline. If the treadmill has built-in fans, turn them on high as well. The incline activates the muscles required to propel you forward while the fans activate the sensory cells on your skin and remind your brain of running outside.
Whether you run in the cold, snowy weather or inside on the treadmill, it is important to stay hydrated, stretch, and take care of injuries as soon as they start. At our Saratoga Springs chiropractic office, we offer free injury screens and would be happy to answer your questions about running.
For the best running gear and expert fittings, check out our friends at iRun Local or Fleet Feet Sports!