| 09 July 2009
Are heat creams and heat packs effective in reducing aches and pains or are they a complete waste?...
“Let me be very clear about this. Do not ever use heat packs or heat cream as a treatment for injuries,” I declared.
As I anticipated a murmur of confusion, raised eyebrows and exchanges of glances bubbled throughout the hall. I had been invited by one of the clubs trainers to speak to a hundred of the best Australian Rules footballers in the district on injury management and prevention. To this day I am still surprised how so many people still use heat to treat injuries rather than using ice.
“For treatment of injuries you must you ice to reduce the inflammation. Heat increases inflammation. You don’t see any of the professional footy players that injure themselves with a heat pack strapped to them. They use ice.”
One of the senior players got up defiantly. “I have used heat creams before and they have helped me.”
“That is because you feel the heat instead of the pain. The heat masks the pain but can increase the underlying inflammation.”
“Do you suggest that we throw the heat creams out or is there anything that heat creams can be used for?”
“Great question. There is a role for heat. Heat is great for helping you warm up.
It improves the circulation and promotes increased flexibility. Getting a rub down before the game with heat cream is a great warm up. You can apply it to muscles that are a bit stiff before stretching them.”
The senior player nodded in agreement.
“You need to be aware of the difference between general stiffness and inflammation. If you experience any pain or discomfort or you are in any doubt, do not use heat.”
Due to the smell of most heat creams, they are generally consigned to the sporting field or to the men’s locker room. Your best source of heat is a nice warm bath or shower. A hot bath or shower is fine for reducing general stiffness and warming up your body. Spend a couple of minutes after your shower or bath performing a few relaxing stretches. However if you do have an injury stick to having a lukewarm shower and try not to get the injured area too warm.
