Sunday, October 1, 2023

Hip Pain Ice Or Heat

When To See A Healthcare Provider For Hip Pain

Should you use heat or ice for joint pain?

If you have been experiencing significant hip pain that is interfering with your ability to perform everyday tasks, making it uncomfortable to sit, stand, or walk, you should schedule an appointment with a healthcare provider to address your symptoms.

You should seek immediate medical attention if you fell or feel like your hip gave out, causing pain with standing and movement of your leg. These are possible signs that you may have fractured or dislocated your hip.

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Combining Ice And Heat For Pain

Many treatments for pain include the use of both heat and ice, with recommended exercise or stretching in the middle.

For certain types of pain and injuries, you can apply heat to a muscle to warm it up, stretch and strengthen it, and then finish it off with a little ice to cool it down. It’s not exactly a spa treatment, but it helps many people tolerate the exercises used in therapy that will benefit them.

When To Chill And When To Heat

Many of these conditions are treatable with medication as prescribed by your health care provider. And, for other situations, over-the-counter pain relievers may be enough to help. But you still may need further relief so here are a few tips to keep in mind when deciding between ice or heat for aching muscles and joints.

Reminder: if any of these conditions are new or dont resolve quickly, be sure to contact your health care provider for more treatment options.

Acute injuries

First of all, do not use heat on acute injuries because that extra heat can increase inflammation and delay proper healing.

When dealing with injuries, its best to predominantly choose ice if the injury is acute . The chill constricts blood vessels which numbs pain, relieves inflammation and limits bruising.

If youre sensitive to cold then ice may initially seem uncomfortable or even painful to apply. Heat can feel warm, cozy and be tempting to toss on an injury, says primary care sports medicine physician Anne Rex, DO. But dont be fooled! Ice wins to shut down swelling, inflammation and pain early on where heat may actually make an injury worse.

If youre dealing with lingering injuries then its okay to use heat. The increased blood flow relaxes tight muscles and relieves aching joints. This is especially helpful to improve range of motion on a joint that maybe isnt moving as well.


Gout flare-ups


Muscle strains and sprains



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Cool Inflammation With Ice

Icing a joint thats inflamed because of arthritis or bursitis can lower inflammation and help with hip pain. If its very painful, I sometimes tell patients to ice four or five times daily for about 10 to 15 minutes, says Amy Humphrey, DPT, a physical therapist at Body Dynamics, Inc. in Arlington, Va. Use an ice pack, wrap a towel around it, and put it where you feel the pain.

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During your recovery, you will probably have to modify and/or eliminate any activities that cause pain or discomfort at the location of your soft tissue injury until the pain and inflammation settle. Always consult your doctor and/or Physical Therapist before using any of our outstanding products, to make sure they are right for you and your condition. The more diligent you are with your treatment and rehabilitation, the faster you will see successful results!

Hip Injury Facts:

Over 90% of hip fractures are caused by falling, most frequently on the side of the hip.

Less than 50% of hip fracture patients return to their former level of activity. Proper treatment is important to maintain strength and range of motion.

Hip alignment affects the pressure put on the knees. A hip disorder can aggravate knee pain and vice versa.

1 in 7 Americans, over the age of 60, reports significant hip pain.

In most cases, arthritis pain will not benefit from a hip arthroscopy.

70% of non-fracture hip replacements in 2003-2004 were to treat osteoarthritis.

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Muscle Or Tendon Strain Osteoarthritis And Tendinitis

Pain caused by strains, tendinitis, and some forms of arthritis can be managed at home. Besides the tips above, try tai chi and yoga. These are slow exercises that combine gentle stretching with deep breathing. Both can relax and move the body in ways that wont worsen your pain.

Sign up for a class with a certified instructor to make sure your experience is enjoyable and safe. Once you learn which movements feel best to you, you can use them to treat your pain.

Our Hip Therapy Formula Works

It may seem hard to believe, but our Tâ¢Shellz Wraps® and accessory products will assist you in recovering from your injury by reducing your swelling and inflammation induced pain, maximizing localized blood flow, and increasing the flexibility / range of motion in the hip.

Here at MendMyHip we pride ourselves in helping you with your healing and recovery process. Everyone at MendMyHip has tested and used the products, finding solutions to conditions that do not fit into the norm.This dedication to our customers and our products goes hand-in-hand with our guarantees to you as a customer:

  • Guarantee #1 – Use your products diligently for up to 60 days and you will experience a significant reduction in pain. If not, I encourage you to send back the items for a 100% refund.
  • Guarantee #2 – You will not be left in the dark after purchasing any product from us. MendMyHip Advisers and Product Specialists are available 5 days a week by toll free phone 1-866-237-9608 or to answer your questions or concerns.
  • Guarantee #3 – Your order is guaranteed to be shipped within 24 hours on every business day.
  • Guarantee #4 – All purchases receive a one year, full replacement warranty with guaranteed, prompt service.
  • Guarantee #5 – You could save hundreds of dollars and possibly more, by utilizing our products, and getting back to work sooner.

Product Advisors are available 9:00 am to 5:00 pm Eastern Standard Time Monday to Friday.

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When To Use Heat

Because the goal of heat therapy is to soothe and heal damaged tissues, its best to use heat when you are dealing with muscle pain or soreness. Doctors often recommend it to treat chronic muscle pain rather than a new injury well explain more about why later on. Thats not to say putting heat on an injury is out of the question however, never apply heat to a new injury that is still swelling. Heat will make the swelling and pain worse, which is not what you want. You also should not apply heat if your body is already hot for example, if youre sweating. It wont be effective.

One of the benefits of heat therapy is that you can apply it for longer than you can use ice. For minor aches and muscle tension, apply heat for 15 to 20 minutes at a time. If youre treating more severe or widespread pain, longer heat sessions such as a bath or sauna may last from 30 minutes up to two hours.

Weve said it before and well say it again: Heat is an excellent way to ease pain and relax muscles. However, if you find yourself relying on heat over a long period without decreases in your pain levels, consult with your doctor. Heat is a good tool, but its not a substitute for necessary medical intervention.

Stretch To Relieve Bursitis

Should I use ICE or HEAT for my PAIN?

Stretching the hip muscles that sit on top of the bursae, part of the lining in your hip joint, can give you some relief from bursitis pain. Kneel on the leg that’s giving you the pain, holding on to something sturdy for balance. Tilt your pelvis forward, tightening your gluteus muscles . Then lean away from the side of your hip that hurts, for instance to the left if you’re kneeling on your right knee. You should feel a stretch from the top of your hip bone down the side of your leg to your knee, Humphrey says. Hold the stretch for 30 seconds and repeat once or twice.

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Treating Pain With Heat And Cold

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We treat everything from arthritis to pulled muscles to inflammation with ice packs or heating pads. Treating pain with hot and cold can be extremely effective for a number of different conditions and injuries, and easily affordable. The tricky part is knowing what situations calls for hot, and which calls for cold. Sometimes a single treatment will even include both.

As a general rule of thumb, use ice for acute injuries or pain, along with inflammation and swelling. Use heat for muscle pain or stiffness.

When To Use A Back/hip Tshellz Wrap :

  • BEFORE getting out of bed in the morning. BEFORE going to bed at night.
  • BEFORE exercise, workouts or activity of any kind to increase elasticity of tendons, ligaments and muscles of the hip and lower back, and decrease the risk of re-injury.
  • AFTER surgery to boost blood circulation, helping surgically repaired tissues rebuild for long-term health and minimize scar tissue growth at the surgery location.
  • Anytime BEFORE you feel you might undertake activity that will put significant strain on your hips.
  • Any other situation where you need to increase blood flow to your injury to relax your hip, relieve trigger point pain / spasms, prevent re-injury and enhance flexibility of your tissue.

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Icing Or Heating Joints Can Provide Pain Relief And Reduce Swelling But Knowing Whether To Go Cold Or Hot And Knowing How To Use Each Form Of Thermal Therapy Can Be Tricky

Sometimes old-fashioned home remedies are just what the doctor ordered. Take using ice or heat for joint pain, for example. When your knee or your shoulder feels stiff, sore, or has a burning sensation, cooling down or warming up the affected area can help provide relief.

Its more of symptomatic relief, says Nilanjana Bose, MD, a board-certified rheumatologist with the Rheumatology Center of Houston. The pain may remain but because gives symptomatic relief, over time that will help, in conjunction with other medicines, heal the area.

But knowing when to use ice and when to use heat for pain relief can be confusing, especially if youre dealing with an ache or issue that youve never dealt with before. Although you should see a health care provider if youre experiencing consistent pain, its helpful to know what treatments can help provide immediate relief, especially if you arent able to see your doctor right away.

So, the question remains: when should you use ice versus heat to ease joint pain? Well, it mostly depends on the cause and type of joint pain youre experiencing, though personal preferences matter, too. After all, nobody knows your own body like you do.

Below, we provide information on when to use heat or ice for joint pain relief, as well as some tips to make your treatment more effective.

How To Perform Heat Therapy

Hip Ice Packs &  Heat Compression Therapy Wraps

There are many products on the market that penetrate deep tissues for effective heat treatment. Whether dry heat or moist heat may be more appropriate depends on the condition. A heating pad is an example of a dry heat source, whereas a warm bath is a popular moist heat therapy. Research has shown that moist heat may be superior to dry heat when it comes to penetrating deeper tissues. Therefore, moist heat may be more effective for treating denser muscle tissues, such as the quadriceps. During heat therapy treatments, its important to use a comfortable level of heat to minimize the risk of burns. When it comes to a warm soak in a hot tub, whirlpool or bath, the US Consumer Product Safety Commission does not recommend soaking in temperatures in excess of 104 degrees Fahrenheit Heating pads or heating packs should be wrapped in a towel or layer of fabric to prevent direct contact with the skin.

While heating pads and packs may be ideal for wider areas such as the lower back, smaller joints may require other types of heating products for optimal treatment. For example, those suffering from arthritis pain may choose to fully submerge the joint in a paraffin bath. While minor aches and pains may benefit from short 15 to 20 minute treatments daily, moderate symptoms may need extended treatment. Those with chronic muscle soreness may see good results from a soak in a warm bath for an hour or two.

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Smart Hip Flexor Recovery

If you are suffering from hip flexor pain it’s important to stop physical activities and let your body rest. There are many different home treatment options like massage, foam rolling, and exercise to help your muscles recover. If you have a severe injury then medical treatment might be necessary. Talk to a sports medicine doctor to get the right diagnosis and on the path to a full recovery.

When Should You Use A Back/hip Tshellz Wrap For Your Hip

TShellz Wrap® treatments work best to increase blood flow circulation and relieve pain for older injuries, re-injuries and during long-term post surgery recovery.

TShellz Wrap® should not be used directly after an injury, as you must wait for swelling to drop. TShellz Wrap® treatments should not be started for a least 2 weeks after surgery because inflammation levels will be very high as the healing process starts over again. Any use of a TShellz Wrap® should also be combined with gradual movement to stretch out your hips and increase range of motion.

If you have a chronic hip injury that keeps getting re-injured or muscle spasms in the lower back, glutes, hips, abs, or thighs you should use a Back-Hip TShellz Wrap before activity to loosen up soft tissue . This treatment is shown to increase the elasticity of the soft tissue in and around the treatment area, making it more pliable for activity and less likely to re-injure.

Sometimes we feel pain while doing a certain activity – should you still use a TShellz Wrap®? Using a TShellz Wrap in the morning before you start your day or before activity can help to boost blood-flow and reduce risk of further strain or injury. Use cold part-way through your day after you have been active so you can decrease pain and inflammation from the flare up.

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When Not To Use Ice

Ice is generally a bad choice for stiffness and old muscle aches because it has the opposite effect of heatit can make muscles tense up.

People with certain chronic conditions should be cautious about using ice. These include:

  • Myofascial pain syndrome

Ice increases pain for some people with these conditions.

Additionally, fibromyalgia can include problems with body-temperature regulation, which can make it difficult to warm up after being exposed to cold. Ice may also be too intense for the sensitized nervous system.

In the end, though, use what works for you.

How To Use Ice And Heat To Relieve & Treat Your Hip

Ice or Heat for Knee Arthritis?

The most common soft tissue hip injuries are debilitating. At a minimum, they will impede your ability to extend and contract your hip joint. Being unable to move your legs in these ways will majorly interfere with everyday tasks like getting dressed, driving, working or reaching for anything.

When it comes to using ice and heat for treating a bad hip, it’s important to keep in mind that both ice AND heat are very effective natural ways to relieve pain and heal. Most people will think one is better over the other from their own experience or what a doctor / physical therapist has previously told them specific to a previous treatment plan.

The only difference between using ice and heat is that 1 is better for you at a specific time in your healing cycle. Ice is used first, right when you get your injury, to decrease pain / swelling and inflammation. Once swelling has reduced, we then focus on heat based treatments to increase blood flow circulation in the area to stimulate the body’s healing response.

Each temperature applicaion has its own unique benefits for the hip , and when used together, they provide a powerful advantage to long-term soft tissue health. You may already know that ice or heat feels better on your hip, and this could influence your decision too.

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How To Use Consistent Deep Hip Stretching For Improved Hip Flexibility & Health

For many people, the treatment doesn’t just end with Heat and/or Cold applications. Stretching is plays an important part in hip soft tissue recovery – and it’s the final step needed when healing your injury with conservative treatment methods.

You would be surprised by how many people there are that don’t understand the importance of stretching a deep tissue hip injury. Before returning to full activity after a hip injury, PTs prescribe gentle stretching of the affected area… This is because stretching an important part in recovery from any soft tissue injury. Consistent stretching is one of few solutions available to break up scar tissue that forms on your hip as it heals.

Stretching with use of a Cold Compress or Ice Pack and TShellz Wrap® is even better!

Types Of Warm Packs Or Pads

Warm towel

  • Dampen a towel with warm water.

  • Put on the affected area to ease muscle spasm.

  • Heating pad

    Be sure to protect any type of heating pad device from coming in directcontact with the skin. Precautions should be taken to avoid burns,especially if you have nerve damage, such as from diabetes or other healthproblems.

    When muscles work, chemical byproducts are made that need to be eliminated.When exercise is very intense, there may not be enough blood flow toeliminate all the chemicals. It is the buildup of chemicals that cause muscle ache. Because the blood supply helpseliminate these chemicals, use heat to help sore muscles after exercise.

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