Hot and Cold therapy is one of the most popular home remedies for any kind of joint pain or muscle sprain. In some cases applying heat therapy and cold therapy alternatively, can help relieve the pain while for others only one form of therapy is necessary. To understand what to use when, one should first understand the effect of heat and cooling on the body.

Applying a heat pack or immersing the affected limb in hot water improves blood circulation and makes the muscles more flexible. Thus, it can help relax a muscle and fasten the healing of damaged tissues. On the other hand, cold therapy or cryotherapy reduces blood flow to the affected site. This helps relieve inflammation and pain caused by it. It can also make the area feel numb by reducing nerve activity temporarily.

Types of Heat Therapy
Heat therapy can be categorized as dry heat and moist heat. Dry heat involves using saunas or dry heating packs to relieve pain. This is also known as conducted heat therapy. As the name suggests, moist heat involves the use of steamed towels, hot baths and moist heating packs. This is also known as convection heat therapy. Moist heat is usually considered more effective than dry heat.

Types of Cold Therapy
Cold therapy may be applied to a part of the body or to the entire body. This includes ice packs, coolant sprays, ice baths, ice massages and whole body, cold therapy chambers.

How to use heat and cold therapy?
The sooner heat and cold therapy is given to a person, the faster they will recover from their pains. Heat therapy can be given to a person for extended periods of time but when giving cold therapy, a person should not be exposed to a cold pack or ice bath for more than 10-15 minutes. Care should also be taken no to apply ice or a frozen pack directly on the skin as it can damage the skin and nerves.

When not to use Heat Therapy?
If the injury site is swollen or bruised, cold therapy is better than heat therapy. Heat therapy should also not be applied to an open wound. People suffering from conditions such as diabetes, dermatitis, deep vein thrombosis, vascular diseases and multiple sclerosis should also avoid heat therapy as these conditions can increase the risk of burns and other such complications. Pregnant women should also consult a doctor before using a hot tub or sauna.

When not to use Cold Therapy?
Cold therapy is avoidable for treating stiff joints and muscles. People suffering from poor circulation and sensory disorders should also avoid using cold therapy without a doctor s supervision. 

Hot & Cold Therapy - How It Can Treat Pain?

Calcium is known for its role in maintaining the bone health, from keeping your teeth stronger to normal functioning of the cells.  But there are various factors, which lead to a deficiency of calcium in the human body and paves the way for several complications.

Here are the top three signs that indicate you are suffering from calcium deficiency.

Difficulty in sleeping: Sleep is essential for your bone health and calcium is directly associated with your sleep cycle. The level of calcium in your bones rises and falls when you are asleep and it reaches its peak when you are in deep slumber. This indicates that when you are unable to sleep properly, it is a warning sign of calcium deficiency. There are various researches that have confirmed, that by increasing the level of calcium, it is possible to restore the normal sleep cycle of an individual. This is also related to the role that calcium plays in the production of a sleep hormone called melatonin. When the calcium content in the body is really low, this hormone is not produced, thus, making it difficult for a person to sleep.
Difficulty in losing extra pounds: Yet another frustrating aspect of any individual s life is the inability to shed off excess pounds. This issue is also linked with the lack of calcium supply in the body. The calcium that s stored in the cells assists in the processing and storage of fat. So the fat cells with high calcium content burn faster, making you lose weight. Thus, if you have trouble losing weight in spite of having a well-regulated diet and regular workout, it s a sign that you are suffering from low calcium.
Paresthesia: Though this ailment is not much heard of, it could be a sign of calcium deficiency. Paresthesia is a nervous disorder, which causes tingling sensation, tremors, numbness and loss of sensitivity. It could also lead to poor concentration, amnesia, confusion, hearing impairment, twitches and other physical as well as neurological impairment. This is because low calcium in the blood is connected with the health of your nerves.
The deficiency of calcium can manifest itself in different intensity, ranging from the non-existent to minimal to severe levels. Chronic calcium deficiency can lead to life-threatening diseases like rickets, osteopenia, and even osteoporosis. Therefore, you shouldn t ignore these signs and consult an expert without delay.

Calcium Deficiency - 3 Signs You are Suffering from it

Joint pain is considered to be one of the first few signs of aging. According to the science of Ayurveda, joint pain is triggered mainly by an accumulation of toxins in the body. These toxins can create an imbalance in the doshas which in turn can cause pain and inflammation on the joints. Along with joint pain, a person is likely to experience a loss of flexibility, weakness, tenderness and enlargement of the joints.

Unlike some popular forms of medication that focus on relieving the pain, Ayurveda addresses the root cause of the issue. Panchkarma aims at cleansing the body of toxins and clearing blockages in the body s digestive and circulatory system. This helps the vatta dosha flow easily through the body and reduces pain associated with arthritis etc. Panchkarma can be defined as a collection of five ayurvedic techniques. These are:

Vasti or Medicated Enema: Vasti aims at removing toxins and waste products from the body through the colon. In doing this, it cleanses the digestive channels and improves circulation of air or the vatta dosha in the body. With better circulation, joint pain is effectively reduced. An enema also nourishes the body and gives it the strength to rebuild tissues while boosting the immune system.
Abhyanga or Full Body Massage: This technique helps I the removal of toxins from deep tissues within the body. It pacifies the vatta and nourishes the body while simultaneously reducing stress and enabling better quality sleep. A full body massage also helps calm the body both physically and mentally.
Potli or Poultice Massage: As the name suggests, a potli involves massaging the body with medicated herbs tied together in a tiny bundle that has been warmed with medicated oils. This potli is then used to massage the entire body. This technique helps relax the muscles of the body and soothes the aggravated vatta dosha. It is very effective when it comes to providing relief from joint pains caused by arthritis, spondylitis, muscle cramps etc.
Pizhichil or Rich Oil Massage: A rich oil massage involves subjecting the body to streams of lukewarm oil that has medicinal properties while simultaneously softly massaging the body. This type of massage helps relieve tension and stress and is a very effective remedy against joint pains. It is highly recommended in the case of rheumatic diseases.
Svedana or Steam Bath: A steam bath helps cleanse the body both physically and mentally by aiding in the removal of toxins through sweat and calming the mind. It also helps soften the muscles and tissues and dilates the channels in the body.

Joint Pain - How Panchkarma Therapies Can Help You?

Tennis Elbow is involved with the muscles and tendons of one s forearm. It leads to inflammation of the tendons which join the forearm muscles on the outside of the elbow. Physiotherapy treatment can be of great help. The primary goal of this treatment is to improve the strength as well as the flexibility of one's forearm muscles. Now, before we take a look at the tips regarding physiotherapy treatment, let us briefly discuss its symptoms and causes.

Symptoms

If a person suffers from the problem of tennis elbow, then it s sure to cause pain and tenderness on the outside of one s elbow. The pain is at its peak when the elbow is kept still, while there might be variations in the pain when it is in use. There are other symptoms, which include:

Trying to lift the arm can cause discomfort as it results in pain.
One can also feel the pain while writing or even when anyone tries to grip small objects.
People can even encounter stiffness accompanied by pain when they try to extend his or her arm at full length.

Causes

There are a number of causes behind the occurrence of Tennis Elbow. They include:

Incorrect movements of the arm on a repeated basis, which can result in the tendons getting torn.
Those who play sports like badminton, tennis and squash that require excessive movement of racquets.
Any manual work that requires regular lifting of the wrist.
Sports activities that involve an extensive amount of throwing.

Tips Regarding Physiotherapy Treatment For Tennis Elbow

Consult a physiotherapist to undergo physiotherapy treatment for tennis elbow, the therapist would help to provide strength and flexibility of forearm muscles. The following are some of the tips regarding Physiotherapy treatment to treat tennis elbow:

A physiotherapist can offer the modern technique of dry needling the wrist extensions in order to improve the range of motion among patients.
Modern physiotherapy treatment for tennis elbow also includes the use of Kinesiology Tape, which can relieve pressure, relax associated muscles and also increase blood circulation.
Cupping is another mode of physiotherapy treatment, which can help increase blood flow to the affected tissue and improve the length to rest muscles
Physiotherapy can include a patient wearing an elbow strap, which wraps around his or her upper forearm in such a way that the pressure gets relieved on the tendon attachment.
A physical therapist might even apply ice and electrical stimulation to ease out the pain and improve the healing process of the tendon.
Physical Therapy sessions can also include iontophoresis, which makes use of mild electric current to insert anti-inflammatory medicine.
Once the pain subsides, a physical therapist provides inputs on different exercises like Elbow Bend, Wrist Turn, Wrist Lift and Palm Up, Towel Twist etc.

Physiotherapy Treatment In Tennis Elbow!

A Tennis elbow is a painful condition that affects the tendons due to a condition known as tendinitis, which causes inflammation. This condition will end up restricting the free movement of the elbow and the arm due to the pain and stiffness that it causes. This is due to the fact that these tendons are the tough band of connective tissues that hold the muscles and the lower arm with the bone. Repeated gripping motions and continued tugging as well as activities like weight lifting, tennis, squash and other like carpentry, painting writing and typing, can lead to this condition. 

Here are a few methods of treatment and the questions that revolve around them.

Do I have to restrict my movements: Yes, when you have tennis elbow, the very first thing you must do is to give rest to the tendons by curbing those activities that have caused the condition or those which can aggravate the pain and stiffness. Lifting heavy objects, gripping things for prolong periods, other physical pursuits like tennis and other games and more will need to stop so that you do not stretch, strain or pull the tissue.
Can I take pain killers: Yes, you can take pain killers like ibuprofen and acetaminophen in case the pain is unbearable? Always ensure that an orthopaedic specialist takes a look at your arm before prescribing the medicines to you.
Is an ice compress good for this pain: You can use the RICE method for acute pain that is less than 72 hours old. For more persistent pain, you must see a doctor. The RICE method refers to Rest, Ice, Compression and Elevation. In this method, you can keep your arm elevated and give it rest. You can also use an ice compress and keep it tightly wound with an elastic bandage so as to avoid swelling.
Can I take injections for this condition: Corticosteroid injections may be used for very severe cases. This contains the cortisol hormone and can give good results in the short run.
Are there any non invasive methods for treatment: You can try non-invasive procedures like shock wave therapy which will help in fixing the pain and promote motion gradually. This procedure is usually conducted with the help of shock waves that are passed to the skin.
Is exercising a complete no no: In this case, many orthopaedic surgeons and doctors will ask you to go through physiotherapy so that you can get used to movements and motion after prolonged pain. These exercises will also strengthen the muscles of the area.
Talk to your doctor if the pain is particularly debilitating and discuss surgery for the same.

Common FAQs on Tennis Elbow Treatment

The hand is one of the most commonly used parts of our body and is susceptible to damage, wear and tear as well as injury. Pain in the hand can be attributed to numerous causes, including damage and other conditions that can affect the joints, cartilage, nerves and other parts of the hand.

Causes

De Quervain's tendinitis: This is also known as de Quervain's tendinosis. It causes pain on the thumb side of the wrist. The pain may grow slowly or suddenly. It can also spread to every part of the thumb and up the lower arm. On the off chance that you have de Quervain's tendinitis, you may experience pain while performing the following actions:

- Clenching The fist

- Handling on or holding objects

- Turning the wrist

Treatment for this includes the following:

- Wearing a prop to rest the thumb and wrist

- Calming drugs

- Cortisone infusions

Carpal tunnel disorder: This is common amongst the well-known nerve issues. It can cause pain in the following parts of the hand:

- Palm and a few fingers

- Wrist

- Lower arm


The treatment methods includes the following:

- Resting the hand and wrist

- Painkillers

- Wrist support

- Steroid infusions

- Active recuperation

- Breaks

Fracture: It's a crack or break in a bone that can cause immense pain in the hand. Other than this, the hand may also experience the following:

- Stiffness

- Swelling

- Loss of proper motion and movement

The kind of treatment depends on the kind of fracture. Braces are usually used for small fractures. Sticks, wires, or plates might be used to treat severe fractures. Likewise, surgery may also be recommended to set the broken bone properly.

Arthritis: This is a disease causing joint inflammation and stiffness of the joints. It causes the joints to lose the ligament that permits them to move easily against each other. This tears the ligament, giving rise to crippling pain and swelling.

In the hand, the regions where this regularly happens are as follows:

- Base of the thumb

- Center joint of one or more fingers

- End joint, which is nearest to the fingertip

The treatment depends on the seriousness of the injury and the following may be used:

- Painkillers

- Props for the fingers or wrist

- Heat

- Non-intrusive treatment

Trigger finger: Also known as stenosing tenosynovitis, this defect causes the fingers or the thumb to bend. It can be difficult, particularly when bowing or fixing the influenced finger or thumb.

Knobs may form on the influenced ligaments. Also, the sheath itself may thicken. In the long run, the ligament may get to be adhered when you attempt to fix a twisted finger or thumb.

Resting now and again while wearing a support may help resolve the issue. Over-the-counter torment pharmaceuticals can facilitate the agony. Corticosteroid infusions can mitigate side effects. Surgery might be recommended for extreme cases.

Causes of Common Hand Pain and How to Find Relief

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