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blindslap
Jul 12, 2002, 4:55 AM
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I've got some really sore forearms and i'm wondering if i should use hot or cold compress's for them? My mom said cold but that didn't make any sense, seems like hot would help relax the muscles.
It's strange because i've never gotten this sore climbing ever. I was bouldering but it had been the first time for a little while, i usually do trad. Any ideas?
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krillen
Jul 12, 2002, 5:08 AM
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alternate hot and cold compressses in 10 minutes shifts.
The cold reduces any swelling that occurs, and the heat then in turn increases blood flow to the area. This speeds the body's ability to reapair itself.
Bouldering tends to use different muscles or uses tehm ina differnet way then Trad. Less endurance, more acute power. That's probably why you are sore.
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matt
Jul 12, 2002, 5:18 AM
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Ice first for 30mins after climbing, then apply heat pad.
That's what we do on our swim team. There's a lot of injuries...and I can't tell you how many nights I've iced my shoulders.
[ This Message was edited by: pushtheextreme on 2002-07-11 23:04 ]
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billcoe_
Jul 12, 2002, 5:22 AM
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Perhaps the "better way" would be getting a girlfriend or 2 to give you a body massage whilst you lay naked and melting.....mmmmmmm
At that point, if nothing else, you wouldn't care....
Bill
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wildtrail
Jul 12, 2002, 5:52 AM
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They have the idea. I call it Icy Hot! Depends. Are you just sore, or injured? That makes a big difference. Because if you are injured, say bruised or pulled something, then you definitely do not want to put heat on it. Heat would promote the swelling and make it worse.
Otherwise, these guys are right. 10 minute intervals of cold, then hot, then cold, then hot, then cold, then...
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snapier
Jul 12, 2002, 5:55 AM
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Hi! I'm also a collegiate runner as well as an amatuer climber. What I've always been told (from physical therapists, trainers, etc) is to heat your muscles before a wrokout and then ice them afterwards. As far as icing afterwards I always do 20 minutes of ice then 20 without and repeat for as long as I can stand it. You definitely don't want to ice right before climibng as the muscles will be constricited and tears, etc will happen easier...
You might want to consider taking a supplement called Endurox which helps in reducing lactic acid (the byproduct of strengthening muscles which is what causes your soreness). Endurox can be found in any GNC type store and comes in caplets and a powdered drink mix formula. I've been using it for 6 years and love it!
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climber_chick
Jul 12, 2002, 9:20 PM
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i have heard that you should alternate. you could also try a warm epsom salt bath...my aunt swears by it.
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laurams01
Jul 14, 2002, 3:11 AM
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You need to ice for about 10-20 minutes after climbing to reduce swelling then put heat on your arms to relax the muscles. then if they are sore the next day keep putting heat on them....ice is really to reduce swelling
I do karate on top of climbing and that is what works for me
[ This Message was edited by: laurams01 on 2002-07-13 20:12 ]
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knotrocket
Jul 14, 2002, 3:44 AM
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you can take some styrofoam cups full of water, freeze 'em, and then unwrap the top a little bit at a time as you rub 'em on whatever is hurtin'.
REST Ice Compression Elevation...
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monkeyarm
Oct 12, 2002, 8:28 AM
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I used to have the same problem from wrestling.
When arms are sore only use ice, heat will increase swelling. Also don't ice for more than 20 min at a time otherwise you can receive some nerve damage, I was told 20 min with ice then 30 min off.
You can heat your arms on days off when your arms aren't sore and this will help keep your arms relaxed between climbing, and generally won't cause swelling.
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