Ice or Heat?

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2007-01-08 5:51 AM

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Atlanta
Subject: Ice or Heat?
I've got a slight strain/soreness in my hamstring (low near the knee) and can't remember whether I am supposed to ice it or heat it or both. Anyone know the best rehab? I can still run/bike/swim, but there is this nagging little pain...thanks!

2007-01-08 8:19 AM
in reply to: #645831

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Master
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Cambridge, MA
Subject: RE: Ice or Heat?

Ice if its within 48 hrs of the original injury, or there is residual swelling.

Heat if its tender and/or stiff and more than 2 days after the injury (or if you are uncertain when the injury happened but it doesn't feel swollen).  The heat should ease pain, enable gentle stretching or self-massage.  Chronically tight hamstrings are common among runners and can cause pain if the warmup if insufficient or the cooldown doesn't include stretching.

If the pain persists, see a PT or MD -- good luck!

2007-01-08 3:44 PM
in reply to: #645831

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WV
Subject: RE: Ice or Heat?
Be careful adding heat too soon.  It can actually create more swelling and inflammation by creating too much circulatory activity at the injury site.  This increased activity may prolong the healing process.  I tell the athletes I work with to ice for at least the first 7-10 days.   And, in most cases, my athletes get very little heat from me in the training room.
2007-01-08 3:56 PM
in reply to: #645831

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Master
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Cambridge, MA
Subject: RE: Ice or Heat?

Good to see that correction about not using heat till after about a week... I'd not read that before but am always open to learning new things! 

Any cites or links for that would be appreciated.

2007-01-08 4:35 PM
in reply to: #645831

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Expert
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WV
Subject: RE: Ice or Heat?
Cryotherapy in Sport Injury Management by Kenneth L. Knight has some great information along with plenty of citations to research regarding the effects of icing.  I have others as well but this guy does a lot of research on the effects of cold related therapies on the inflammation process.
2007-01-14 3:32 PM
in reply to: #645831

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Wauwatosa, WI
Subject: RE: Ice or Heat?
I would use a lot of good stretching after workout, then ice.


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