Cold or Hot for Tendonitis?
What is the best option for relieving tendonitis?
Introduction
Tendonitis is a common condition that affects many people, whether they are athletes or not . When this painful inflammation of the tendons occurs, a question often comes up: should you apply cold or heat to tendonitis ? In this article, we will explore the benefits and differences between cold and heat for treating tendonitis , to help you choose the best option to relieve pain and promote healing .
Understanding Tendonitis
Tendonitis occurs when tendons , the fibers that connect muscles to bones, become inflamed due to overuse , trauma , or repetitive movement . This inflammation can cause severe pain, swelling, and stiffness, making movement difficult and painful. The most common areas affected by tendonitis are the shoulders, elbows, wrists, knees, and heels.
The use of Cold 🧊
Why use cold for tendonitis?
Cold is one of the first recommended options for relieving tendonitis, especially in the early stages of inflammation . By applying cold to the painful area , it causes vasoconstriction of the blood vessels , thus reducing blood flow to the inflamed area. This process helps reduce swelling , inflammation and pain.
How does cold affect tendonitis?
- Reduced inflammation 🔥 : Cold limits the dilation of blood vessels and reduces the production of inflammatory substances , helping to control swelling.
- Analgesic effect 🧊: Applying cold slows down the transmission of pain signals to the brain, thus providing temporary pain relief .
- Reduced Muscle Spasms 💪: Cold also helps relax the muscles surrounding the affected area, reducing painful spasms.
When and how to use cold?
Cold therapy is ideal within 48 to 72 hours of the first symptoms of tendonitis. Apply an ice pack or cold gel pack wrapped in a thin cloth to the painful area for 15 to 20 minutes every 2 to 3 hours. This will effectively reduce the initial inflammation and pain.
Study on the benefits of cold for tendonitis
According to research conducted by emergency physician Dr. Gerald Kierzek , cold is effective in reducing inflammation and pain caused by tendonitis during the early stages of tendonitis. But it's also important to let your body heal on its own, as inflammation also plays a healing role.
The Use of Heat 🔥
Why use heat for tendonitis?
Heat is an effective treatment method for tendonitis, but it is mainly recommended after the acute phase of inflammation, i.e., after 72 hours . Heat promotes vasodilation , thus increasing blood flow to the affected area. This process helps relax muscles , reduce stiffness and accelerate tissue healing .
How does heat affect tendonitis?
- Stimulation of blood circulation : Increased blood flow promotes the supply of oxygen and nutrients needed to repair damaged tissues.
- Muscle Relaxation : Heat helps relax tight muscles around the affected tendon, which can relieve spasms and stiffness.
- Pain Relief : By increasing blood circulation, heat acts as a natural pain reliever, providing soothing relief.
When and how to use heat?
Heat is recommended for chronic tendonitis or when the initial inflammation has subsided. You can apply a hot compress , a heating pad , or take a hot bath for 15 to 20 minutes, 2 to 3 times a day.
The use of heat in sports recovery
Heat is often used by athletes to improve muscle flexibility and blood circulation before a workout. To learn more about how cold and heat can help with sports recovery, check out our article Cold, the Ally for Sports Recovery
Cold or Hot: How to Choose the Best Option?
The question of whether to use cold or heat for tendonitis depends on the stage of inflammation and the symptoms experienced:
- Cold🧊 : Use cold for the first 48 to 72 hours to reduce inflammation and pain. This is the best option for acute or recent tendonitis.
- Warm🔥 : Heat is most appropriate for chronic tendonitis, once the acute inflammatory phase has passed. It is also ideal for preparing muscles before exercise or for relaxing stiff muscles.
Mistakes to avoid ❌
- Do not apply cold or heat directly to the skin : Always use a towel or protective cloth to avoid burns or frostbite.
- Do not extend sessions beyond 20 minutes : Excessive application may cause skin damage or worsen pain.
- Consult a healthcare professional if pain persists : When in doubt, medical advice is always recommended.
Conclusion
The choice between cold and heat for treating tendonitis depends on the stage of inflammation and symptoms. Cold is effective at reducing inflammation and relieving pain in the acute phase, while heat is ideal for improving blood circulation and promoting healing in the chronic phase. Remember that each case of tendonitis is unique, and it is always recommended to consult a healthcare professional for personalized treatment.
To learn more about the benefits of cold and discover Maholi products, visit our blog.
Sources
The benefits of cold on the body to know
Cold, the ally for sports recovery
TF1 Info
Lescuyer Laboratory
