π₯βοΈ HOT AND COLD THERAPY βοΈπ₯




π€ When it comes to hot and cold therapies, are you confused about what to use and when?
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π We wanted to give you a brief overview of guidelines we adhere to and advise our clients to try.
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π₯ HOT THERAPY:
π₯ When to use β If muscles are sore and need relaxing. To help improve range of motion.
π₯ How it works β Improves the circulation of blood around the body by allowing the blood vessels to dilate (expand), which brings more blood flow to the area.
π₯ What to use β Heat sprays/rubs, heat patches, hot water bottles, microwavable packs.
π₯ Length of time to use β from 15 mins up to multiple hours, as long as the product stays hot!
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βοΈ COLD THERAPY:
βοΈ When to use β Immediately after an injury to help reduce pain, swelling and any other signs on inflammation (redness, heat, reduced function).
βοΈ How it works β Reduces blood flow to the area by constricting the blood vessels.
βοΈ What to use β Ice, cold sprays/rubs, ice/cold packs, ice bath.
βοΈ Length of time to use β at least 10 minutes, ideally 30 mins cycle, 10 on, 10 off, 10 on.
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π₯βοΈ COMBINATION:
βοΈπ₯ When to use β Alternate between hot and cold therapies, after the initial/acute stage of injury, approximately 3-5 days after the injury.
π₯βοΈ How it works β The restriction (from the cold therapy) and the expansion/dilation (from the heat therapy) acts like a pump in the blood vessels and helps to reduce pain and promote recovery.
βοΈπ₯ What to use β Start and end with cold therapy with heat in between, repeat 2-3 times.
π₯βοΈ Length of time to use β Same lengths if using individual therapies.
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π Hopefully, this clears up any queries. If any further information is needed or for individual injury enquiries, please drop us a message ππ©