All you need to know about when to use an ice/cold pack?

 *Ice packs are most commonly used for acute injuries. (Acute injuries are the ones that have occurred in the last 48hrs-1week timeframe) . Initial 48hrs of ice application helps in minimizing swelling and alleviating pain by constricting the surrounding blood vessels and decreasing the blood circulation to the affected area.

*In case of chronic injuries, commonly seen in athletes ice is the best choice of application post a workout as it discourages the onset of swelling and pain.

*In normal individuals involved in a rigorous workout, it is advisable to have a cold shower post a workout as it can prevent soreness from setting in as a result of injury or overuse.

-Sonali Mehta

 Physiotherapist

 Certified McKenzie Practitioner.

Why working out in winters works the best for you?

 

• During winter, the blood flow to the peripheral areas(fingers, toes) decreases, in order to maintain the temperature around the vital organs, giving rise to peripheral joint pain and stiffness.
• The arthritic or injured joints may have an influence of lower air pressures seen in winters, causing the soft tissues around the joints to expand and swell leading to pain.
• Also, during winter, our bodies burn extra calories to generate heat and help in regulating the internal environment of our body, thus leading to an increased BMR (basal metabolic rate). An increase in BMR leads to an increased appetite, which is one reason why it is important for us to keep exercising regularly to manage our weight and keep our body in shape.
• Exercising daily will help you keep your joints healthy and pain-free. Improve your immunity, maintain your core body temperature, enhance your mood, lastly keep you in shape.

Remember, "It is only cold if you are standing still."

-Sonali Mehta

(Physiotherapist,

Certified McKenzie Practitioner)

Can excess weight be the reason why you experience aches and pains?

 

 

•Research suggests that the relationship between obesity and pain is not a direct one but is mediated by various factors.

•Losing weight is beneficial in improving the overall quality of life including physical, mental, and social well-being.

•Joint aches/pains in overweight/ obese patients may not necessarily be due to their excess weight but may be the result of certain awkward prolonged postures, positions, or movements that one may have acquired/ performed in their daily activities. It is important to find exercise specific to the individual's symptoms, mechanics, and functional limitations, in such scenarios

•Losing weight may not be the solution to relieve pain in most cases. Thus, we say exercise not to lose weight, but to fix your aches and pains.

                                   -Sonali Mehta

                                 (Physiotherapist, 

                                     Cert. MDT)