You’ve been outside for a run and something just doesn’t feel fair. You don’t desire to get an injury that will keep you off the roads – so you desire to capture attention of this as soon as you get in. However, should you ice the injury or employ heat on it? Here are tips for knowing which to do.
Basically running injuries will break down into two categories – acute or chronic. Acute injuries are those that have happened – up to 72 hours. During this age period, the injured area will be inflamed. Chronic injuries are those ongoing and still giving you a small difficulty after 4-5 days – however usually there is no inflammation.
During the acute stage of your running injury is when you desire to ice. Icing the area will aid numb the pain and will aid with decreasing the swelling as ice constricts blood flow. You may still desire to ice the area when you have a chronic injury and have re-aggravated the area. Icing will also aid with muscle soreness after your longer training runs.
You should ice the injured area for no longer 10-15 minutes at a age. Then give the area age to warm back up – approximately an hour. The more times that you can repeat this cycle, the shorter period of age the healing action will capture.
You desire to employ heat if you have an ongoing chronic injury. If you have some tender spot that keeps nagging you, you can heat to aid loosen the muscles and relax the injured area. Heating the area causes blood to flow freely into the area. Only heat the area for 15-20 minutes. To heat the area, you can employ a heating pad. Wet, hot towels employment well, also. Constitute certain that you do not fall asleep on a heating pad.
Constitute certain that you are staying away from heat if the area is still swollen. Heating this area while it is still inflamed will really cause you more pain as it pulls blood into the affected area and will much delay your healing action.
Heating and icing are both fantastic ways to aid with running injuries. It’s just vital to remember when to ice and when to employ heat. Remember the basic rule of thumb is to ice the area if it is an acute injury and to heat the area if it is an ongoing chronic condition.
Download my free report Injuries and Runners for tips to help you stay injury free. Also, sign up for my Free weekly newsletter at Runner For Life for advice to stay out on the roads and keep running for life.
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