Who sports can be faced with injuries and pain. How do you know whether to cool or warm your injury?
By immediately cooling an injury, you will in most cases counteract the worst swelling. With most injuries, cooling after it has just happened has a positive effect. If you have a broken bone or if it is bleeding, you should refrain from cooling.
Read also: 'What can I do against a muscle strain?'
Do not refrigerate for more than 15 to 20 minutes. Try to repeat the cooling as often as possible in the first 48 hours to reduce swelling and relieve pain.
To reduce or cope with the pain of an injury, your muscles work hard, which can cause them to stiffen. A few days after you're injured, your muscles may benefit from being warmed up. If you suffer from inflammation, do not heat the painful area.
Heating the tissue is also effective in the case of overload or a muscle strain. It helps to relax stiff and cramped muscles. Do not heat painful parts of the body for more than 20 minutes at a time.
Do not play for your own doctor or physiotherapist. Self-cooling and heating is a good option as first aid. In case of doubt or a serious injury, it is better to follow the advice of a specialist.
