Sports Injuries and Some Quick and Simple Healing Tips

Sports Injuries and Some Quick and Simple Healing Tips

Assuming you train regularly, there is a high probability that you will get injured. You have probably encountered inflammation of the muscles, stretching of tendons or ligaments, muscle cramps. If you have experienced any of these sports injuries, here are some quick healing tips.

The basic question that arises is “what to apply – heat or cold”?

These two therapeutic agents are available to everyone and each has its advantages.


Is a medical term for the application of cold in the form of ice. It causes heat to be eliminated and absorbed from the injured part of the body. The body responds by narrowing blood vessels and reducing inflammation and pain. The duration of this therapy depends on the injured tissue, ie the speed of heat exchange between the tissue and the cold source. Also, the amount of adipose tissue is a factor that affects the effect of treatment. Of course, a person who has a lower percentage of adipose tissue will feel the effects of cold sources much faster, and thus recovery.

Ice on bruise

However, regardless of the structure of the tissue or the nature of the injury, the depth of the effect of cryotherapy is limited to 5 cm. Cold can be used for acute sports injuries that are less than 3 days old, for inflammation (inflammation), pain, muscle cramps. Exposure to cold has longer-lasting effects than the effect of heat. Regardless, take care not to expose the injured part of the body to cold for more than 20 minutes. Also, do not apply ice directly to the skin. Break it into small pieces and put it in a bag, and only then in a certain place. A bag of frozen peas will adapt very well to any part of the body.


Is a professional name for the application of heat for therapeutic purposes. The heat leads to the dilation of the blood vessels of the injured part of the body and to the transport of colder blood to that area. This therapy has the best effect on injuries older than 4 days, for example in chronic tendonitis. Also, heat reduces muscle spasms and increases range of motion and reduces pain.


The note we mentioned when applying cold, and it concerns the length of exposure, also applies to heat. Namely, do not expose the injured part of the body to heat for more than 20 minutes.

Cold or heat?

The decision regarding the application of these two therapies depends on the type of injury, when it occurred, as well as the limitations present.

What we can suggest to you, we have presented in the following table:

      Application of heat and cold

         Condition Warm Cold

         Inflammation of muscles after strong training      X

         Sprain up to 3 days old   X

         Sprain older than 4 days   X

         Muscle spasm   X

         Inflammation around the joint X

          Hematoma – bruise   X

         Restricted movements due to pain X

         Painful movements due to stiffness   X