Issue link: http://digital.copcomm.com/i/701910
torrancememorial.org PULSE | 43 ICE OR HEAT? Take it from the experts—Torrance Memorial orthopedics physicians and physical therapists—ice it first. "Ice is always your best bet," says Dr. Nicholas Silvino. "Aches and pains tend to be areas of inflammation." Applying an ice pack to a sore muscle or sprain reduces swelling and inflammation, which in turn reduces pain. Heat acts the opposite way, says Dr. Richard Shen, raising tissue temperature and stimulating blood flow in the skin and shallow muscle layers, making the area feel "looser." Heat is best used to treat chronic conditions such as spinal issues, and may be useful for muscle spasms. Heat also can be part of a normal routine, says Dr. Silvino, by applying heat packs to tight muscle areas during a pre- exercise warm-up, to loosen the muscles and increase blood flow. But for typical post- exercise aches and pains, ice is nice. HIPS Bursae are small cushions between bones and so tissues that reduce friction. Tendons constantly moving over a bursa in the hip can cause bursitis, an inflammation that's common among runners, basketball players and other athletes. Bursitis responds best to rest, ice and anti- inflammatory medications. A doctor may prescribe steroids to treat the inflammation, and physical therapy is an effective option as well. BACK AND NECK Bent over the handlebars, bicyclists are prone to neck and lower back injuries—typically mild disc herniation. Herniation and mild spinal stenosis—narrowing of the channel in the spine, putting pressure on the spinal cord and nerves—can afflict golfers too, as well as gardeners, who spend time liing heavy bags, or stooping. Interestingly enough, one of the best ways to manage back and neck pain is to keep moving. Mild walking will keep the muscles strong and fluid. And it's important to keep your core strong by doing exercises that work the back, abdominals, hips and pelvis, and practice good posture.