Happy Monday lovelies! I hope everyone had a great weekend. I definitely had a good one although it was HOT! This heat is killer! Anyway, this morning I ran another PT approved 12 miles (8:43/pace) with no major pain. I definitely have some tightness in my groin but I have been really good about foam rolling and icing. My knee usually hurts but not while running…it seems to hit a few hours my workout. I have PT today at 12:00 and I am sure I will be covered in ice bags later this afternoon! :) As I have said before…I don’t care, I will do anything to help my legs.
So I am not going to lie, last night’s dinner was an exact repeat of Saturday night’s feast! BBQ Chicken Quesadillas. I couldn’t help it. I was craving them again so badly and I thought well why not?? Who cares if I ate the same thing two nights in a row? I mean look at them? How could you not want these twice?
Have you ever eaten the same dinner two nights in a row because it was just SO good?
So I want to quickly give a lesson on the difference between using ice and using heat to treat sports injuries. Both are important but both are important at different times and for different injuries. First let me identify the two basic types of injuries: acute and chronic:
- Acute Pain is of rapid onset and short-lived
- Chronic Pain develops slowly and is persistent and long-lasting.
Ice treatment is most commonly used for acute injuries. If you have a recent injury (within the last 48-72 hours) where swelling is a problem, you should be using ice treatment. Ice packs can help minimize swelling around the injury and help to control the pain. Ice treatments may also be used for chronic conditions, such as overuse injuries in athletes. In this case, ice the injured area after activity to help control inflammation. Never ice a chronic injury before activity.
Heat treatments should be used for chronic conditions to help relax and loosen tissues, and to stimulate blood flow to the area. Use heat treatments for chronic conditions, such as overuse injuries, before participating in activities. Do not use heat treatments after activity, and do not use heat after an acute injury. Heating tissues can be accomplished using a heating pad, or even a hot, wet towel.
I hope this information helps some of you and eases the confusion on when to ice and when to heat and on what types of injuries.
Are you good about using ice/heat treatments when you need to?
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