Heat and cold Therapy are the two most common types of noninvasive and nonaddictive pain-relief therapies for muscle and joint pain. Which one you use depends on whether the pain is new or recurring.
In general, a new injury will cause inflammation and possibly swelling. Ice will decrease the blood flow to the injury, thereby decreasing inflammation and swelling. Pain that recurs can be treated with heat, which will bring blood to the area and promote healing.
What does heat therapy do?
Heat opens up blood vessels, which increases blood flow and supplies oxygen and nutrients to reduce pain in joints and relax sore muscles, ligaments, and tendons. The warmth also decreases muscle spasms and can increase range of motion. Applying superficial heat to your body can improve the flexibility of tendons and ligaments, reduce muscle spasms, and alleviate pain.
How is it applied?
Sources of heat can supply either dry or moist warmth. Dry heat sources may dry the skin. Moist heat may penetrate better. Heat can be applied by an electric or microwavable heating pad, hot water bottle, gel packs, or hot water baths. The heat should be warm, not too hot, and should be maintained at a consistent temperature, if possible. Ask your doctor or physical therapist which heat source would be best for you.
What does cold therapy do?
Cold slows down blood flow to an injury, thereby reducing pain and swelling. Cold therapy slows circulation, reducing inflammation, muscle spasm, and pain. It should be used if the area is swollen or bruised.
How is it applied?
Cold is applied by an ice or gel pack.
When do you use it?
Any cold treatment should be used for 24 to 48 hours after an injury. Cold therapy is good for sprains, strains, bumps, and bruises that may occur in sports or lifting. Apply cold packs or ice bags to injured areas for no more than 20 minutes at a time, removing the cold for 10 minutes and reapplying it again.
I had a new appointment booked here at the beginning of lockdown. Of course... this had to be postponed but Lola suggested, as my problem was with my arm, she may be able to help through using video calls.I agreed to meeting on video calls and I have to say that over the past 7 weeks it has been really great and I feel that she has really helped me. It has been really convenient, not having to travel and appointments have been really easy to access. The video call system is very easy to use (we're all used to it now!) and the picture and audio are really clear.Lola has been really keen to ensure that she sees me clearly when I tried out exercises and the exercise plan was always clear with diagrams, clear explanation and a link in order to see the exercise done properly on YouTube.All in all it has been a great experience having socially distanced appointments and has been great not to have to wait until July or later to have an appointment. I've not had to wait for my arm to improve and also to learn the strategies and strengthening exercises in order to ensure that I don't strain it in the same way again. Of course, it will always be better to see an Osteopath in person but I think that this alternative has been really worthwhile and useful and I would highly recommend Lola and her team for the work they do and commend her for considering how she can help her clients, at a time when face to face appointments have been impossible. Thank you Health in Motion!read more
Lola is compassionate and very thorough. She was able to diagnose my lower back... trouble via videoconferencing, and gave me a plan to relieve my pain and back spasms. She went through the exercises with me one by one so I really understood how to do them properly. A welcome relief! Would definitely recommend.read more
I contacted Health in Motion regarding my child and was promptly offered a... telephone triage and then video consultation (due to current social distancing measures). I was fortunate to have met Lola who clearly outlined the process, information and tasks required for her to make an assessment. Lola took the time to provide a clear rationale behind the questions asked; this was particularly helpful being new to the process. We left with a greater understanding and clear recommendations which we considered helpful!read more
A brilliant and friendly clinic which I have used over the past few years, what... ever the problem may be. Lola has been excellent with the video calls after I suffered a serious back problem recently during lock down, and has helped me get back on track with great advice, exercises and stretches.read more
I was lucky that Eds was able to see me when I had a neck problem while away... from home. I found the clinic beautiful, relaxing and impeccably clean and Eds was professional, knowledgeable and friendly. I know now who to go to if I have a similar problem. Thank you very much Eds.read more
Very experienced team of osteopaths. I went to them with a diagnosis from a... local hospital which said I had soft tissue damage. Health in Motion Osteopaths were not happy with that diagnosis and advised me to have an MRI done since they suspected it was a ruptured quadricep tendon. It turned out that it WAS, and a week later I had surgery to repair and reattach the tendon.read more
Excellent session with Eds, he was thorough and able to spot the issues I had,... work on them in the session and gave me exercises to undertake afterwards. Very professional and has really helped to ease the injury. Thank you.read more
Great service from Eds at Health in Motion. Homed in on the source of my back... trouble and gave great advice regarding effective exercises. There was no pressure to make a follow up appointment just see how you get on and come back if you need to. Highly recommended- Thanks very muchread more
I was given an Excellent professional qualified advise and guidance with actual... debatable reasonings.I strongly recommend people with any pain not to deprive themselves in not visiting this clinic.read more
I have been attending Health in Motion for some months with different injuries.... First tennis elbow then a pain in my knee.. He has solved the problem with my elbow and is helping me get back to fitness as regards my knee. I have found Eds very knowledgeable in the mechanics of the human body. Excellent/professional service. Regards Laurence Mckiddread more
Did my back in after bending, and was in extreme pain and almost unable to... move. Called health in Motion who saw me the same day and again the following week. Sorted me out straight away. Supposed to go for a third session but have been ill (something entirely unrelated) so not been back for third session yet. Excellent service and treatment. Would not hesitate to use them again or refer anyone looking for an osteopath. Thank you so very much.read more
I came to see Lola at Health in Motion 3 months before the otillo swim run... event I was entered into. Having had a knee op last October I was particular concerned about being able to complete the event without pain and long term damage. I also live with extremely tight hams and calf muscles, so lots to fix.Lola and the team listened to my needs and with a combination of treatment and exercise/rehab plans got me to the start line ready to compete. I was particularly impressed with how I was advised to go back to very light exercise and stretching initially, do not rush into the longer distance prep etc. I cannot stress how amazing this pre and post activity routine improved my training.The event was last Sunday and was a success. 29km of trail running and 9k of open water swimming around the Isles of Scilly. I feel fine now. This is down so much to the treatment and preparation plan prepared by Health in Motion. Thank you!!!read more
Have used Health in Motion various times and they never fail to put me right.... Eds Chester takes the time to really work out the root cause to prevent re-injury as well as dealing effectively with the initial pain. Highly recommend.read more