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Need a quick answer: heat or cold?
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 2009-08-24 11:58 AM |
Expert  838    West Palm Beach, FL |  Subject: Need a quick answer: heat or cold?I just got back from a 50+ ride just 20 minutes ago. At the 40 mile mark my left achilles began to bother me and became outright sore the last 5 or 6 miles. My left cleat came loose last week and I think I cinched it back slightly off from neutral, with my heel kicked in a bit. It's the only explanation I have for the sudden discomfort. I have an hour to kill before I have to move again. I massaged the area for a few minutes; it's really the meaty muscle behind the achilles tendon that's sore, not really the tendon itself. What do you all think is the best way to treat it? With a bit of moist heat? Or get out the ice pack? |
| 2009-08-24 12:02 PM in reply to: #2366760 |
Elite 4048 Gilbert, Az. | Subject: RE: Need a quick answer: heat or cold? Spleen - 2009-08-24 9:58 AM I just got back from a 50+ ride just 20 minutes ago. At the 40 mile mark my left achilles began to bother me and became outright sore the last 5 or 6 miles. My left cleat came loose last week and I think I cinched it back slightly off from neutral, with my heel kicked in a bit. It's the only explanation I have for the sudden discomfort. I have an hour to kill before I have to move again. I massaged the area for a few minutes; it's really the meaty muscle behind the achilles tendon that's sore, not really the tendon itself. What do you all think is the best way to treat it? With a bit of moist heat? Or get out the ice pack? Almost any acute muscle injury should be ice for the first 24 hours following injury, then alternate ice/heat for a few days. John |
| 2009-08-24 12:31 PM in reply to: #2366760 |
Master 2477 Oceanside, California | Subject: RE: Need a quick answer: heat or cold? Ice first 1-2 days. After that - heat pre-workout and anytime you want to loosen it up and promote circulation. Ice - After use to help with inflammation. A lot of sports places have blue gel holders that will place your heat/ice in exactly where it needs to be without much drama. |
| 2009-08-24 12:40 PM in reply to: #2366760 |
Master 2380 Beijing | Subject: RE: Need a quick answer: heat or cold? |
| 2009-08-24 12:42 PM in reply to: #2366760 |
Regular 143 Maynard, MA | Subject: RE: Need a quick answer: heat or cold? I was always told that you use Ice for the first in 15-20 min on and 20-30 min off technique. The ice helps bring swelling down. After about 2 days though heat can be used and that is to help blood circulation. Don't apply ice or heat for too long or you can create tissue damage. |
| 2009-08-24 12:52 PM in reply to: #2366760 |
Champion 5782 Northridge, California | Subject: RE: Need a quick answer: heat or cold? Just went through this conversation with my doc after hamstring pull: Ice first couple days to reduce swelling/inflammation, then mostly heat to promote circulation/healing. |
| 2009-08-24 12:57 PM in reply to: #2366902 |
Expert 602 Ontario, Canada | Subject: RE: Need a quick answer: heat or cold? |
| 2009-08-24 2:41 PM in reply to: #2366874 |
Regular 95 Oregon City, Oregon | Subject: RE: Need a quick answer: heat or cold? Ice, ice, ice. I followed the advice at http://www.tendonitisexpert.com/achilles-tendonitis-treatment.html following a Achilles Tendon injury in late June. Lots of ice massage and ice dipping. I'm back to running almost to where I was prior to the injury. Ice is now part of my regular routine. I even keep a dixie cup of ice in the freezer at work so when I run at lunch, I can do a quick ice massage afterwards. |
| 2009-08-24 8:33 PM in reply to: #2366760 |
Veteran 174 Fort Worth. Texas | Subject: RE: Need a quick answer: heat or cold? I tell all my patients with injuries like this: "RICE" (like most others in this thread have already said) |
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