Is it better to apply cold or heat to sore knees?

The knee is a relatively important organ tissue in humans. However, many people do not pay much attention to their knees and take very few protective measures in daily life. In recent years, knee synovitis has been on the rise. So is it better to apply cold or heat for knee pain?

Is it better to apply cold or heat for knee pain?

answer:

Cold compress, also known as cold treatment, can lower local and even body temperature, gradually causing blood vessels to contract, avoiding bleeding, bruising, and swelling, and can reduce the metabolic rate, delay nerve conduction, and achieve the effects of anti-inflammatory, analgesic, and paralysis. Cold compresses are often used in acute injuries such as sprains, inflammation, muscle spasms or edema, and the effect is very significant.

There are two common methods of cold compress: dry and wet:

(1) Dry cold compress. Put ice cubes in a plastic bag (or frozen food in the refrigerator), put a towel under it, and apply it to the injured area. The interval between cold compresses is generally 1-2 hours, with each application lasting 20 minutes. Cold compresses can be applied multiple times a day.

(2) Wet cold compress. Soak two small towels or gauze in a basin of cold water. If there is ice, put ice cubes in it. Take them out one by one, wring them until half dry, and then apply them to the affected area. Change the compress every 4 to 5 minutes, apply for 20 to 30 minutes each time, and can be applied multiple times a day.

If the injured hand or foot, you can also soak the injured hand or foot directly in cold water, no more than 15 minutes each time.

If the injury is serious and requires hospitalization, it is best to apply ice on the way to the hospital. Generally speaking, if swelling and pain occur after running, depending on the severity, you can apply ice for one to two days and then use hot compresses.

The specific processing methods are as follows:

1. Acute injury

Alternate between hot and cold for 3-5 days

Acute injuries are usually caused by trauma (eg, a fall, sprain, or direct blow), and the symptom is usually immediate pain.

After an acute injury, local bleeding, inflammation, swelling and pain will occur and must be controlled immediately. Immediate cold compress can lower tissue temperature, reduce metabolic rate and nerve conduction velocity, and constrict surrounding blood vessels, thereby achieving the effects of reducing swelling and relieving pain.

When applying cold compress, it should be based on the area and depth of the injury, and the duration of cold compress should generally not exceed 20 minutes. Reapply cold compress every 2 to 3 hours.

During the first 3 to 5 days of an acute injury, once bleeding is controlled and no further inflammation occurs, you can alternate between cold and hot compresses. Apply cold compress for 10 minutes, then heat compress for 10 minutes.

When cold compress is applied, the blood vessels contract, but when switched to hot compress, the blood vessels open, and a large amount of blood flows into the injured area, which is beneficial to the repair of damaged tissue. But before applying alternating hot and cold compresses, make sure that the injured area has stopped bleeding.

2. Chronic injury

Choose hot compress for up to 20 minutes

Chronic injuries usually refer to injuries that occur slowly over a long period of time without sudden trauma due to repeated strain and overuse. Of course, chronic injuries may also develop due to untimely or improper treatment after acute injuries.

For chronic injuries, heat is generally applied for 15 to 20 minutes using a hot bottle, hot towel, heat massage, or commercially available heat packs. When using hot bottles, etc., you need to wrap them with towels or clothes to prevent heat burns.

Applying heat after a chronic injury can help relieve muscle tension, reduce pain, increase ligament and tendon elasticity, and increase local blood supply. Applying heat to chronic injuries before exercise can help warm up and increase tissue mobility and flexibility.