Home Links Contact
Back On Track
About Us Treatment Injury Prevention Advice FAQ Appointment Testimonials
Injury Prevention Advice
Cool & Stretch
Rehydration for Sports
Stretching Techniques
Warmup Stretch
Heat & Ice
Rice Self treatment Advice
Follow us on Facebook Follow us on Twitter
Call Us

codeCreation Software Development

Heat & Ice

Superficial Heat

Hot packs, warm moist towels, heating pads, water bottles and infrared lamps are the forms of Superficial Heat, these are often used to help raise the temperature of soft tissues directly below the surface of the skin. Using heat to calm tissues suffering from long term spasm or irritation is an easy way to increase flexibility, range of motion, and promote increased circulation to speed the healing process.

Any forms of Superficial Heat applied to the surface of the skin enlarges blood vessel below the surface, relaxing tissues, and can temporarily relieve painful symptoms.

Forms of Superficial Heat help increase circulation, relaxing muscle tension, reducing joint stiffness, and preparing tissues for rehabilitation. Heat should not be used in the first 48-72 hours following any soft tissue injury, as it is likely to cause increased bleeding in the area and cause further damage to the surrounding tissues.


Cryotherapy is a term that describes the application of ice, cold towels, ice massage and compresses to reduce the temperature of tissues directly on or below the surface of the skin. Ice is most often used to manage acute injuries or recent eruptions of chronic conditions. Cooling injured and swollen tissue is effective in reducing and preventing post-traumatic swelling.

Cryotherapy is inexpensive, readily available, and an easy way to reduce local swelling of inflamed tissues. Surface cooling constricts blood vessels, numbs painful areas, and helps relax muscle spasm. Cold temperatures reduce nerve transmission of painful symptoms and provide temporary relief.

Cryotherapy helps reduce swelling, inflammation, numbs affected area to reduce pain, and reduces muscle spasms. The most effective way to apply cold therapy is to wrap crushed ice cubes in a damp tea towel and apply directly to the skin, this produces far more cold energy than using a bag of peas or a gel ice pack and so the cold energy penetrates far deeper into the injured area.

Cold therapy should be used predominantly in the acute phase (48-72 hours after the injury) to reduce further damage. It can also be used immediately following any rehabilitation exercise on the injured area as precaution against over exertion during the recovery period.

Benetthrope info@backontrack-physiotherapy.co.uk