Alternative Treatments for Injuries
Introduction:
Many are familiar with traditional treatment methods for injuries: rest, painkillers, strengthening, etc. Yet these often take lengthy recovery times to yield any results, something that many athletes don’t want to endure. As such, many resort to alternative treatment methods to supplement their recovery process.
Icing:
Taking ice baths after a workout is a common practice among athletes. Not only do they increase circulation and metabolic activity, they also produce similar effects to those of NSAID painkillers. Ice baths help decrease pain, swelling, inflammation, and muscle spasms, making them most effective after periods of intense activity.
Ice can be applied several times a day, ranging from 20-30 minutes per session. Any longer can damage tissues or muscles, as blood vessels will have constricted by extensive periods of time. For muscle strains, ice should be used for the first 48-72 hours, then followed with heat. Ice should not be applied before exercising; this negatively impacts muscle strength and function, increasing the body’s susceptibility to injuries.
Warm Compression:
Following the idea of warm ups and cool downs, applying heat is an effective treatment before workouts as it, too, increases circulation and metabolic activity. It helps relax and loosen muscles, therefore making it a good option for more chronic conditions of overuse/tight muscles. Treatment should not run longer than 20 minutes, as any longer may result in burns. Applying warm compresses to acute or spontaneous injuries as a result of sudden trauma (ex. sprained ankles) is heavily advised against as those compresses may worsen inflammation and slow down the healing process.
Kinesiology Tape:
Worn by world-class athletes, kinesiology tape provides support for muscles and ligaments by lifting the skin and tissues above the muscle. This gives space for increased blood flow towards the injured area. While traditional taping methods are used to restrict motion, this specific tape, developed by Dr. Kenzo Kase, is applied on top of injuries in a way that both stabilizes and increases circulation.
It has four primary functions:
Stabilize- protects muscles from hyperextension and cramping, as well as improves the muscle's ability to contract, thus enhancing movement and endurance.
Re-educate muscles- tension created by tape makes muscles more aware of their movement, training muscles to move with better posture and mechanics.
Alleviate pain- lifting skin above the injured muscles decompresses sensory receptors on tissues around it, altering the trigger point signals sent to the brain.
Circulation- lifting skin also enhances the flow of lymphatic fluid under the skin, allowing for greater regulation of swelling and fluid buildup.
The effects of kinesiology tape depend on the user's ability to properly tape injuries. If used incorrectly, it can do more harm than good. Although the athletic world seems to hold this treatment method in high regard, research results have been inconsistent. Ultimately, higher-quality research must be conducted to determine whether kinesiology tape is truly effective, or if its benefits are derived from a placebo effect.
Over-the-counter Topical Musculoskeletal Pain Relievers:
Brands like Biofreeze, Icyhot, Tiger Balm, and Salonpas share many similarities in their composition, mainly consisting of the active ingredients menthol and methyl salicylate. Naturally occurring in the peppermint plant, these two chemicals act as a counterirritant when applied to the skin. They activate pain receptors on the skin, rendering them less sensitive to other pain signals. Because of this, they should not be used with heat or tight bandages, where there is an increased risk for skin irritation and burns. They are useful for minor strains, sprains, bruises, and other muscle or joint pains. Patches should be applied for only up to 12 hours, with no more than two patches within 24 hours.
Cupping:
Cupping therapy works by putting a flammable substance in a cup, setting it on fire, and putting the cup on the skin once the fire goes out. A vacuum will be created and left on for up to 3 minutes, resulting in reddened skin as the blood vessels expand. Following treatment, bruises and marks often remain on the skin for a few days. Creating effects similar to a massage, cupping increases blood circulation and may aid with inflammation, back or neck strains, and reduce pain. It is also important to note that cupping therapy comes with the risk of infections. However, research on this treatment method remains sparse.
Chiropractic Adjustments:
With this treatment method, a licensed chiropractor will manipulate joints in the body to correct the body's alignment and improve its ability to function properly. By exerting short, controlled bursts of pressure, chiropractors align the vertebrae and release gasses within the joints. Its effectiveness in alleviating neck pain, back pain, and migraines have been well researched. Improvements in symptoms are usually felt immediately and treatment should be painless. Although there is still a lot of skepticism regarding this treatment method, conducting extensive research for a qualified, science-based chiropractor will typically yield positive results.
Acupuncture:
Originating from traditional Chinese medicine, acupuncture works by inserting extremely thin needles through several pressure points and pathways within the body. Needles are sterilized before insertion and are relatively painless. The practice is believed to stimulate the central nervous system, therefore releasing chemicals that help stimulate healing.
A variation to this treatment is electroacupuncture, where a small electric current passes through the needle to further activate the release of chemicals, endorphins, and mesenchymal stem cells. These aid in healing and reducing one’s sensitivity to pain. Studies have shown that they are effective for low back pain, tennis elbow, muscle cramping, etc., though the biological mechanics are still widely debated on.
Sources:
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