Are you supposed to apply Hot or Cold Compress?

Okay, I had a training two days ago wherein I had to spar with a person taller and heavier than me. The result, blister on my left foot as a result of twisting the foot to execute round house kick and I have strain on my right foot as a result of pinning my sparring mate. Pinning is a general grappling hold used in ground fighting which is aimed to subdue by exerting superior control over an opponent and pinning the opponent to the ground. Pinning holds are also used in submission wrestling and mixed martial arts, even though the pinning hold itself is not a winning condition. I love sparring with him as he is heavier and taller than me and I am thinking that I will learn more as time goes by.

So the question, am I supposed to apply hot or cold compress? I was not able to ask my coach because I did not feel it after the training but I felt it day after the training. I went to our clinic and I was advised to apply cold compress because it is not swelling and it will help to alleviate pain and I have to take pain relievers (which will not fix the problem, right?).

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So I asked some friends and it was like I administered a quick survey. I asked five friends who are nurses and three of them advised me to apply hot compress for 20 minutes, let my foot rest so that the blood flow will be cleared in that area, then after 10 minutes wrap it with bandage, and apply cold compress for 20 minutes until it feels numb then let it rest for 10 minutes and apply cold compress for 20 minutes which I did, and I feel better now (I did not take pain reliever).

They left my curiosity at play, so I did some google searches and here is what I have found: https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4483

When to Use Hot and Cold Therapy?

Heat and cold are the two most common types of noninvasive and nonaddictive pain-relief therapies for muscle and joint pain. Which one you use depends on whether the pain is new or recurring.

In general, a new injury will cause inflammation and possibly swelling. Ice will decrease the blood flow to the injury, thereby decreasing inflammation and swelling. Pain that recurs can be treated with heat, which will bring blood to the area and promote healing.

The following information can help you learn when and how to use temperature-related therapies.

Heat therapy

What does heat therapy do?

Heat opens up blood vessels, which increases blood flow and supplies oxygen and nutrients to reduce pain in joints and relax sore muscles, ligaments, and tendons. The warmth also decreases muscle spasms and can increase range of motion. Applying superficial heat to your body can improve the flexibility of tendons and ligaments, reduce muscle spasms, and alleviate pain.

How is it applied?

Sources of heat can supply either dry or moist warmth. Dry heat sources may dry the skin. Moist heat may penetrate better. Heat can be applied by an electric or microwavable heating pad, hot water bottle, gel packs, or hot water baths. The heat should be warm, not too hot, and should be maintained at a consistent temperature, if possible. Ask your doctor or physical therapist which heat source would be best for you.

When do you use it?

Apply heat if you have stiff joints or chronic muscle and joint pain.

How can I use it safely?

Don’t apply it directly to skin. Instead, wrap the hot device in a thin towel.

Here are other tips:

Don’t apply heat for longer than 20 minutes, unless your doctor or physical therapist recommends longer.

Don’t use heat if there’s swelling. Use cold first, then heat.

Don’t use heat if you have poor circulation or diabetes.

Don’t use heat on an open wound or stitches.

Don’t lie down on a heating pad; you could fall asleep and burn your skin.

Cold therapy

What does cold therapy do?

Cold slows down blood flow to an injury, thereby reducing pain and swelling. Cold therapy slows circulation, reducing inflammation, muscle spasm, and pain. It should be used if the area is swollen or bruised.

How is it applied?

Cold is applied by an ice or gel pack.

When do you use it?

Any cold treatment should be used for 24 to 48 hours after an injury. Cold therapy is good for sprains, strains, bumps, and bruises that may occur in sports or lifting. Apply cold packs or ice bags to injured areas for no more than 20 minutes at a time, removing the cold for 10 minutes and reapplying it again.

How can I use it safely?

Don’t apply it for longer than 20 minutes. Also, wrap ice or ice packs in a thin towel before applying.

If in doubt as to whether to apply heat or cold to an injury, call your health care provider’s office.

FOR PREVENTING MARTIAL ARTS INJURIES, you may also want to read http://fistgym.com.ph/articles/preventing-and-dealing-with-martial-arts-injuries

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Pact: We’re not Family but Feels like they are Family

In selecting a training center, Dojo, martial arts school or whatever they are called, isn’t it nice to be in a center that feels like home? What I am trying to say is, the relationship does not circle just around paying a certain amount for each session or membership, training, and going home. Maybe, it is a matter of how we deal with people or how we get along with others. But, will you be comfortable when you came in at a training center and you are forced to kiss asses? I mean hierarchy dude. Yeah, there should be respect but respect is not being imposed, but you will respect someone who knows how to respect your own well-being. Am I making any sense?

I started learning karate as a kid as there was a mentor who are teaching kids some karate stuff (I forgot his name though) maybe that mentor did not make such an impact. Then, if you have read my first post about how I stopped using drugs as martial art has been my salvation from it. I wanted to thank my very first kick boxing coach RC “Ceng Cey” Mercado, founder of Topdog Fitness for introducing me into this beautiful and awesome sport. (You can find the Facebook page here: https://www.facebook.com/TopdogFitnessisus)

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Now, I am enjoying my martial arts training (Muay Thai and BJJ) at NewBlood MMA located at Pearl Drive, Fairview, Quezon City. Here are some photos:

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They always make me feel like I am a brother and I am one of them. (I am not paid with my membership yet so I am paying walk in fee of Php 200.00 every session but it is really worth it). I also love our boodle fights and food tripping sometimes.

How did I get my way into Martial Arts?

(Warning! English is not my first language and if I will use my native tongue in writing, you will not going to read this).

Well, we all have reasons why we get into something. We get hook into something that makes us feel good like people who are addicted into illegal drugs for example, they get hook into it because their body releases what we call “happy hormones” or sometimes cited as “feel good” hormones. (Do I need to say as to where I have heard or read these? You might wanna check google :-P).

I am quite deviating from the topic now. So here we go, talking about drugs, yes, I have been there. I was with a person whom I thought would give me happiness that would do be my partner. But, our relationship was nothing but mere fantasy as it only circled around sex and drugs. When we parted ways, you can hear people around, “that guy does not look healthy at all” (there are physical changes when you are into drugs as we all know, which I suffered much). That hostile break up and realization, that if someone loves you, he or she will not get you into something that is not safe, gave me motivation to be “BETTER” so first thought of course, is going to a gym but then, I was kinda thinking that time that, yeah you will get good physique, healthy enough, but what is beyond having a good physique and being healthy? Well, it is being able to protect yourself from harm.

There are so many blogs, sites, or anything you can find using internet about martial arts (surely I am not a pro) but, this blog will be different as because, I want to be true, without inhibitions, and just talk about anything that is connected to martial arts. So have fun reading my future posts.