Ice vs Heat for Treating Tendon Pain
What's Better to Treat Your Tendon Pain - Ice or Heat?
When dealing with tendon pain it's hard to know what treatment will work best for you. You might be wondering if ice and heat will work for you. Or maybe even which will work better - ice OR heat.
Icing and heating are 2 of the most natural treatment options available. Compared to medications, surgery and other treatment methods - icing and heating have been around for centuries and have always been used for tendon injury healing as a means to soothe and heal.
We understand that it can get pretty confusing to figure out what conservative treatment method will work best with all of the treatment options available to you today. To get started, you should think about the benefits you'll get from using these therapies.
Ice and heat are the best treatment combination for you if:
- You're looking to heal quickly and want to boost the natural power of pain relief and healing in your body.
- You don't want to repeatedly pay the cost (both from your wallet and time needed for long-term healing) of injections, medications, hospital visits or surgery.
- You want to prevent any future injury, pain, sprain, or tear to your tendon.
- You want to control your own treatment and healing at home, on your own time.
- You're looking for a tried, tested, and true method of healing that's been used for centuries and has worked for countless other tendon pain sufferers.
Combining cold and warmth is a simple yet effective way to get immediate pain relief and promote long-term healing. In your lifetime you've probably had your mom, family doctor, nurse, surgeon or physical therapist tell you to use ice right after you're injured and something warm from time to time once the swelling's gone down. It's a simple yet very effective way to relieve pain and promote healing in your injured, sprained, torn tendon.
Tendon injuries can happen to anyone, and right now there are thousands of doctors and physical therapists dealing with patients that require a solution to treat their strained / pulled tendon fast and heal it (where possible).
If you want to be proactive about properly dealing with your tendon pain, speak to your doctor about adding conservative temperature treatments to your recovery with AidYourTendon's system using a Cold Compression Freezie Wrap® and Blood Flow Stimulation Therapy™ with an Inferno Wrap®.
The AidYourTendon at-home temperature therapy healing system gives you:
- Products that are approved by the FDA for use in the hospital or at home.
- Cold compression Freezie Wraps® that relieve pain, inflammation and swelling fast with consistent cold temperatures that WON'T reach temperatures so low that it causes cryoburn (like ice or blue gel packs full of anti-freeze and chemicals).
- Food-grade, non-toxic gel packs that can be chilled in the fridge or freezer.
- Inferno Wraps® with deeply penetrating Blood Flow Stimulation Therapy™ right into your deep tendon tissue where you need treatment most (unlike other methods that just heat your skin - like hot water bottles, hot baths, etc.)
- Medical-grade, soft, plush, neoprene wraps that meet ISO 10993 bio-compatibility testing - providing the safest product for cold compression and Blood Flow Stimulation Therapy™ treatment.
- A Treatment Formula used by physical therapists and doctors - with an Inferno Wrap® used to increase blood flow circulation before activity and a Freezie Wrap® used to relieve pain / swelling after activity.
These are tools will help you achieve long-term healing results
and prevent re-injury to your tendon.
Not Sure How to Use Ice and Heat
to Treat Tendon Pain?
We Have Answers that can Help...
The goal of this website is to give people the information they need to use simple, effective, natural treatments like ice and heat to heal their injury.
We can give you the information you need to understand how to use temperature therapy (at home) to relieve your tendon pain and heal your tendon sprain. If you want to discuss options with one of our trained AidYourTendon Advisers call our office toll-free at 1-866-237-9608 or Internationally at +1-705-445-3505.
There is no cost or obligation to this service.
We all want to begin healing as quickly as possible and with the right information, it can happen sooner than you think (it has for thousands of others who took the time to contact us).
You can be assured we will do our best to answer any question or concern you have. Living with tendon pain is never easy and we can help to provide answers about prevention, causes, treatment options, and ways to manage your injury for the short and long term.
All it takes is one call - 1-866-237-9608
Which is Better for Treating Tendon Pain:
Ice or Heat?
People get confused with how ice and heat work to relieve pain and heal. They also get confused with which temperature treatment is better for their injury and how to get the right amount of "ice" or "heat" for effective treatment.
When it comes to using ice and heat for treatment of tendon pain, it's important to keep in mind that both ice AND heat are very effective ways to relieve pain and heal. Most people will think one is better over the other from their own experience or what a doctor / physical therapist has previously told them.
The only difference between using ice and heat is that 1 is better for you at a specific time in your healing cycle. Ice is used first, right when you get your injury, to decrease pain / swelling and inflammation. Heat comes later, to increase blood flow circulation and stimulate the body's healing response.
So which is better?
They'll ultimately work for you in the same way. Each temperature has its own unique benefits for tendon injury healing, and when used together they provide a powerful advantage to long-term healing. You may already know that ice or heat feels better on your body, and this could influence your decision too.
The bottom line is that ice and heat are exceptional, natural, pain relievers and healers for your tendon injury.
There are cases where some tendon injuries will respond better to 1 temperature over the other. We want to help clear up the confusion so you know which is better (icy cold or gentle heat) and how to get the most from your treatment at home.
How Do You Use Ice / Cold for
Tendon Pain Relief?
COLD (ice) is used to treat injuries or conditions that are red, hot, inflamed, swollen and suffering from tissue damage (a tear or recovering from surgery). Cold therapy is a natural / organic pain reliever that numbs pain right at the source of your injury. While doing this the cold also stops cellular break-down and reduces the amount of scar tissue forming (this is very important after surgery).
Cold can Make Tendon Stiffness / Tightness Worse - How?
Applying cold can restrict blood flow and stiffen / tighten soft tissue. Cold is NOT a good treatment method for tendon spasms or tightness or stiffness in your tendons, ligaments, or other soft tissue, because the cold will just stiffen the tissue further. Instead use a therapy that will increase blood flow, like Blood Flow Stimulation Therapy™ (BFST®), to relieve tendon spasms and overall stiffness.
When Should You Use Cold to Treat Your Tendon Pain?
Cold compression works best to relieve pain, swelling and inflammation for new injuries, re-injury and during immediate post surgery recovery. Cold therapy should also be used during the first 24 - 72 hours of treatment, combined with resting your injury.
If you've been suffering for some time to time with a chronic injury or condition you should only use cold after activity causes you more pain or triggers more inflammatory symptoms (red, hot, inflamed, swollen). When used at this time cold compression becomes a natural / organic pain reliever, treating the site where you feel the pain.
Sometimes we feel pain while doing a certain activity - should you still use cold? Too much cold therapy can reduce your ability to heal correctly, because cold is a short term pain reliever not a deep tissue healer.
We put milk in the fridge so it will stay fresh longer. We do this so it will stay in the same condition as when we bought it. Your injury is no different. Too much cold will keep your injury in the same state - slowing down the healing process. This can sometimes make chronic injuries linger even longer. Heat (Blood Flow Stimulation Therapy™) should be used when you suffer from chronic, tight or stiff tendon injuries and after you reduce swelling, pain and inflammation with cold.
Here are a couple of examples for when to use cold (ice):
- You have a strained hamstring injury that's been on-going for quite some time. You're having a "good day" (your injury is feeling fine) and decide to head out for some grocery shopping. You realize afterwards that was a bad idea because your leg / hamstring is even more painful than the day before. You should use COLD on your hamstring to stop further damage to your tendon and help ease the pain.
- You have a painful case of a pulled Achilles tendon. You're in the kitchen making a cup of tea and reach in your cupboard to get a mug. You forgot about your injury because it's no longer hurting, but oops... Reaching for that mug just reminded you about your pulled Achilles injury with a sharp pain / twinge. You stop and ask someone else to retrieve the mug for you or you decide to grab a step-stool (you stopped the activity that will cause more inflammation). The pain is gone which means NO cold compression is needed. In this case heat (Blood Flow Stimulation Therapy™) should be used to encourage healing of your Achilles tendon instead.
It's crucial to use cold after any sort of activity causes you on-going pain.
When is Ice too Cold?
When are Blue Gel Packs not Cold Enough?
Ice is frozen water. That might sound like a silly statement - but water freezes at 32 degrees Fahrenheit and becomes a solid. Using ice straight out of your freezer may drop the ice to a chilling 10.4 degrees Fahrenheit. If you put something that cold on your skin (below freezing) the extreme icy cold will start to damage your cells and may burn your skin (this is something called 'cryoburn').
Ice is also a solid, making the surface hard and rigid. When you're in pain, placing a rock hard block of ice onto a painful area causes a totally uncomfortable feeling. Sometimes you'll have to hold your body in weird angles in order to get the ice to balance on your injury in the exact right place where you need the cold most.
Traditional blue gel packs contain dyes and anti-freeze (a very harsh toxic chemical). With so many chemicals it's impossible for these packs to freeze at all. They only cool down a little instead of getting to cold enough temperatures for effective treatment. Without the ability to freeze how is the temperature going to provide you with the cold your need to help you? After you pull it out of the freezer is it going to actually stay cold as long as you need it? Is it safe? Liquid gel will pool away from your injury in the bottom of the bag - not providing you with cold coverage where you need it most.
The problem is, up until now there hasn't been another option to treat painful conditions and injuries, so ice and traditional ice packs have been the only choice. Fortunately, you no longer have to settle for these ice cold methods that are uncomfortably cold against your skin, provide short term relief, cause ice burns, and numb your skin and underlying tissue beyond feeling so you don't even notice the ice burn until it's too late.
We've designed a cold compression wrap that gets you the cold you need, holding the cold in place over your injury and reaching cold enough temperatures for effective treatment without running the risk of burning your skin (cryoburn).
What Makes the Freezie Wrap® Different?
This is where the Freezie Wrap® stands apart. Our gel packs are made with a food-grade PVC shell, food-grade non-toxic gel, there are no dyes or chemicals and they're FDA approved medical devices.
The coolest part about the Freezie Wrap® is the patented gel formulation that allows millions of tiny snowflakes to form inside the gel when chilled. This network of cold snowflakes in the gel gives you 3 times more cold therapy than any other traditional blue gel pack available on the market today.
Each Freezie Wrap® comes with 3 very large packs of gel that weigh about 1.5 lbs each to fit inside the soft neoprene shell. That's truly stunning when compared to most other wraps on the market that weigh in at only about 1lb or less... including the wrap!
Cold Compression Therapy slows nerve and cell function - reducing swelling that blocks blood vessels from doing their job.
This is important because once blood vessels are blocked or damaged, they can no longer carry oxygenated blood through the tissue and tissue cells begin to break-down. Without cold compression therapy cellular break-down and tissue damage continues as the cells don't get the oxygen they need to survive. By limiting the amount of damage done to your tendon, you also limit the amount of healing that needs to occur. This is a very important step to heal tendon injuries faster and with less pain!
Cold Compression Therapy = the Freezie Wrap®
It'll seem weird for you to read this, but there are a LOT of people out there that don't understand how fast cold compression with a Freezie Wrap® can get the swelling & inflammation in your tendon under control! After you get rid of the swelling for good you can start dealing with your tendon injury and pain head on.
Use a Cold Compression Freezie Wrap®:
- 24 to 72 hours after your initial tendon injury or when you first notice pain and swelling to stop cellular damage, relieve pain, and decrease swelling.
- After exercise, workouts or activity of any kind to prevent re-injury.
- Before and after surgery during rehabilitation to control pre and post-surgery pain and swelling.
- Anytime you feel your tendon tissue is tender, painful or you're having a flare-up of an old tendon strain injury.
- Anytime you have swelling, sharp throbbing pain or inflammation in your tendon.
- Any other situation where you need to draw the pain and inflammation out of your injury.
Questions about using Cold for Tendon Pain?
Call one of our AidYourTendon Advisers at no cost or obligation to address any lingering questions you have about using cold for your tendon injury.
We're here 7 days a week to provide the information you need to heal as quickly as possible.
All it takes is one call - 1-866-237-9608
How Do You Use Heat / Warm Temperatures for Strained / Pulled / Torn Tendon Healing?
HEAT (warmth) is used after you've reduced your swelling / inflammation and the sharp pain is less intense (you have more of a dull / nagging ache and stiffness / tightness). Warming up your tissue is a natural way to encourage healing of your deep tissue. Increasing the temperature of your deep tissue will result in increased blood flow circulation. It's the blood in your body that will bring oxygen, nutrients, antibodies and energy to your injured tissue to help with healing.
Heat can Make Inflammation, Swelling and Newer Injuries Worse - How?
When we injure ourselves, we start healing right away. The body will naturally raise the temperature at the site of the injury resulting in the inflammatory response (redness, heat sensation, inflammation and swelling). This 'fake fever' leaks blood flow to the area to cool it down and start the healing process.
Adding 'heat' to your injury when it's already inflamed and tender may make your body think there's a new threat to your tissue and increase the pain in order to get you to stop. For some people applying heat on inflamed / swollen tissue will cause the injury to swell-up even more (as much as 3 times larger than normal). You'll feel even more pain as the pressure builds on top of your injury.
Heat is NOT a good treatment method for inflamed tendon injuries, new injuries (within the first 24 to 72 hours), right after surgery or right after a re-injury. In these cases, heat should be applied later on in the healing cycle. In the meantime, cold compression with a Freezie Wrap® should be used to decrease any swelling and inflammation induced pain.
When Should You Use Heat to Heal Your Tendon Injury?
Heat / warming temperature treatment works best to increase blood flow circulation and stimulate healing for older (chronic) injuries, re-injury (after swelling has been reduced) and during long-term post surgery recovery. Warmer temperatures should be used approximately 3 to 5 days after you first have the injury. Heat should not be started for a least 2 weeks after surgery because inflammation levels will be very high as the healing process starts over again. Any use of heat should also be combined with gradual movement to stretch out your tendon and increase range of motion.
If you have a chronic tendon injury that keeps getting re-injured you should use heat before activity to loosen up your tissue (making it more flexible). When used at this time the warm temperatures naturally extend the elasticity (elastic-nature) of your tendon tissue, making it more movable / pliable for activity.
Sometimes we feel pain while doing a certain activity - should you still use heat? Using heat in the morning before you start your day or before activity can help to boost the healing process and reduce your risk of re-injury. Too much heat (especially when you suffer a set-back with swelling / inflammation) can make your inflammation worse. Cold compression with a Freezie Wrap® should be used when you suffer from on-going pain and inflammation as a natural pain-reliever.
Using heat is a good long-term plan because it will help to stimulate healing and can also be used on a preventive basis to strengthen weak tendon tissue. We use warm temperatures / heat to speed up the process of baking something in the oven or melting the snow outside, your injury is no different. Heat will speed up the natural healing rate in your body by increasing your blood flow circulation. This in turn brings all the components your tissue needs to heal - oxygen, nutrients, anti-bodies and energy.
Here are a couple of examples for when to use warm temperatures (heat):
- You suffered from a tear in your rotator cuff a few months ago, but since then the injury has healed a little and you no longer feel pain everyday. You started playing in a new ball hockey league and notice your shoulder feels stiff the day after your practices and games. There's no pain, inflammation or swelling, just stiffness / soreness. You should use HEAT (Blood Flow Stimulation Therapy™) on your shoulder before your ball hockey practices and games to loosen up your shoulder. Heat can be used again the next day (right when you wake up and again at night before bed) if you notice any residual stiffness.
- You occasionally feel sharp pains in your inner thigh (groin) that shoot down from your hip. You're not sure if you have an injury, but this pain seems to come and go only when you do a lot of walking, exercising or any twisting / pivoting on your leg. When you feel the sharp pain, the pain will continue to radiate in your groin for a few hours after and your leg feels weak. The sharp / throbbing pain lingers which means NO heat is needed. In this case cold compression with a Freezie Wrap® should be used as a natural pain-reliever in your groin. The cold compression will also decrease the amount of damage being done to your groin tissue.
Keep using Blood Flow Stimulation Therapy™ before activity and when you notice stiffness to 'warm up' your tissue and stimulate healing.
When is Heat too Hot?
When are Other Heating methods not Hot Enough?
Hot water bottles, hot baths / showers and other heating methods have been used to soothe sore joints and soft tissue forever. The problem with using traditional heating devices is that the low-level energy gets too hot for our skin but not hot enough for our deep tissue.
Your skin is like your armor - it's a protective shield. This means the heat energy needs to pass through your protective shield to reach deep enough into the tissue to promote blood flow for healing. Turning up the heat with hot water bottles, hot baths or other heating methods that heat up the skin first means we're trying to push the energy inside by force. It's just like when you use your oven to bake a cake for 45 minutes. The heat energy starts cooking the cake on the outside to work it's way in. You have to stick a toothpick in the cake to know when the inside's done.
Using heat when the energy is only pushing into the top layers of the skin won't give you deep tissue healing. In this case, the blood is actually rushing AWAY from the injury site to the surface of your skin. This makes you really FEEL the heat.
If you feel the heat is the therapy really helping you on deep tendon tissue level? NO, feeling the heat means it's only warming your outer layers of skin - much like baking a cake. There's even a condition for overuse of a skin-level heat source called toasted skin syndrome, hot water bottle rash, fire stains, laptop thigh, or granny's tartan (reference: 1).
What Makes the Inferno Wrap® Different?
This is where Inferno Wraps® are wholesome healers!
Instead of having the heat energy force itself into your body by heating up the skin first, the Inferno Wraps® emit an electromagnetic energy that penetrates deep into your tissue creating the heat right down in your tendon. This means that instead using an oven to cook a cake from the outside in, you're using another method to cook the cake evenly from the inside out. After the timer's up you know your cake is fully-cooked without having to use a toothpick to check!
What exactly has changed the way heat therapy works? With modern medical advancements electromagnetic energy is used to generate deep tissue heat for healing with Blood Flow Stimulation Therapy™ (BFST®).
The only way to get BFST® is through use of an Inferno Wrap®. The Inferno Wrap® is the only treatment method available for use at home that improves blood flow and circulation on a deep tissue level. As we mentioned before, other methods (like hot water bottles, hot baths, etc) will only ever increase blood flow on a surface / skin level. These methods need a LOT of time to even reach your deep tissue. And even if you were to use them this long, your skin would heat up to an uncomfortable level and you might even get burned!
The best source of heat treatment is from a product where you don't even feel that much heat. When you don't feel the heat, it means the therapy is working in your deep soft tissue which is really where you need it. It's kind of like how your heart works in your body. You can't 'feel' your heart pumping blood all around your body to your arms and legs. You can't even hear your own heartbeat without listening very closely. This is exactly how deep tissue BFST® works too! You're not supposed to 'feel' a lot of heat because the heat isn't treating your skin, it's treating your injury, increasing the blood flow right in your tendon tissue.
With regular use of the Inferno Wrap®:
- Your pain will be reduced.
- Your damaged tissue will heal at an accelerated rate while reducing your risk of re-injury.
- Your injury will have a larger range of motion and increased extensibility of collagen tissue. (Chapter 9 of "Therapeutic Heat and Cold", 4th edition. (amazon.com link) Ed. Justus F. Lehmann, M.D., Williams, and Wilkin)
Our Inferno Wraps® are made from medical-grade material - this should be as important to you as it is to us! Other products that are sold in stores are considered "consumer goods" meaning the material only needs to be as good as a sweater that you wear. Clothing articles like this don't need to meet high standards of production or materials and may include materials that irritate your skin.
Since our wraps are medical-grade products registered with the FDA, they are of a higher quality and need to meet way more standards for manufacturing (ISO 10993 - bio-compatibility testing). This makes our wraps the safest product for heating treatment. Our manufacturer has spent years perfecting the wrap design to make sure you get the treatment you deserve!
Use a BFST® Inferno Wrap®:
- After swelling and inflammation have been reduced with cold compression.
- Before exercise or workouts to warm up your tendon & prevent re-injury.
- Before and after surgery during rehabilitation to warm up your tissues before physical therapy exercising or stretching.
- Anytime you feel your tendon have stiffened up, are tight and your mobility is reduced causing you more pain.
- Anytime you have sore or aching tissue.
- Any other situation where you need to increase blood flow to your injury to relax your tendon, relieve pain / spasms, prevent re-injury and enhance flexibility of your tissue.
Questions about using
Heat to Heal a Pulled / Strained / Torn Tendon?
Call one of our AidYourTendon Advisers at no cost or obligation to address any lingering questions you have about using heat to stimulate healing in your tendon.
We're here 7 days a week to provide the information you need to heal as quickly as possible.
All it takes is one call - 1-866-237-9608
A Summary of How Ice & Heat Affect Your Blood Flow
Imagine you're standing in your living room at home. When the air in that room is at normal room temperature (ambient temperature), your body is in a comfortable state. Your heart rate and blood pressure are normal (or whatever 'normal' is for you').
Imagine the air has cooled down to freezing...
When the room becomes cooler your heart rate begins to slow down and your blood pressure increases. Your body does this automatically to retain heat in your body. At this time your tendon will also start to squeeze on and contract all of the veins in your body carrying blood flow. This also helps to decrease the amount of blood flowing throughout your circulatory system and retains the heat.
When cold is applied to a tendon injury, the tissue squeezes on the veins to slow down your blood flow. This in turn clamps down on the amount of fluid leaking into your injured tissue, decreasing your swelling. This is why cold is used immediately to treat newer tendon injuries or re-injuries. The cold slows down your body to stop the amount of damage happening to your tissue and decrease your swelling. This cold also has a nice side benefit of numbing the nerves in and around the injured area thereby decreasing your pain.
In the medical world this is something called 'Vasoconstriction'.
Imagine the air has warmed up enough that you start sweating...
When the room becomes warmer your heart rate speeds up and your blood pressure decreases. Your body is trying to increase your blood flow to cool down your body.
When heat is applied to a tendon injury, your veins will start to get bigger (expand) to allow more blood flow through your tendon. This in turn relaxes your tendon, making the tissue more flexible and elastic. This is why heat is used on older (chronic) injuries and tendon spasms / cramps, to loosen tissue and bring in the blood flow needed for healing. Your body will begin to heal itself after its' injured. Increasing your blood flow with heat will actually speed up this natural process.
Doctors usually call this process 'Vasodilation'.
Some other things happen when you're hot and cold...
When you're cold you'll start to shiver and your fingers, nose and/or toes will get coldest first. This again, is your body trying to retain the heat so all major organs can still function. When you're hot you'll start to sweat. Sweating is the body's natural way of cooling itself down.
Knowing when to use hot and cold and which is better for your blood flow is easy when you remember how your body reacts to cold weather vs hot weather. Both temperatures are helpful for natural tendon injury healing when used at the right time in the healing cycle.
How to Use Consistent Deep Tendon Stretching for Improved Tendon Flexibility & Health
For many people, the treatment won't just end there. Stretching is also an important part of of deep tendon healing - and it's the final step needed when healing your injury with conservative treatment methods.
You would be surprised by how many people there are that don't understand the importance of stretching a deep tissue tendon injury. Before returning to full activity after a tendon injury, physical therapists prescribe gentle stretching of the affected area... This is because stretching is the secret of healing any tissue injury. Consistent stretching is one of the only solutions available to break up scar tissue that forms on your tendon as it heals.
Stretching with use of a Freezie Wrap® and Inferno Wrap® is even better!
Stretching your tendon with a Knee-Flex® is
even more powerful when combined with:
- A Deep Tissue Therapeutic Inferno Wrap® to increase elasticity of tissue and stimulate blood flow in the injured tendon before stretching.
- A Professional Cold Compression Freezie Wrap® to reduce pain and inflammation in the affected tendon after stretching.
There is a Unique Formula used for Tendonitis Recovery...
We're going to let you in on a key piece of information... In every physical therapy appointment your physical therapist will use conservative treatments, massage, manual manipulation and/or stretching exercises to give you this Professional 3-Step Treatment Formula:
Step 1 - Warm Up Your Tendon
For this 1st step many physical therapists will use heat, manual manipulation, deep tissue massage, clinical ultrasound devices or a warm bath to warm up your tendon. The goal during this first step is to increase healthy blood flow circulation and relax your affected tendon.
'Warming up' your tendon will increase the elastic-nature of your tendon fibers making it much easier to stretch and when needed, hold the stretch. This will also extend the amount that you will be able to stretch your tendon.
Increase Your Blood Flow Circulation at Home
Use an Inferno Wrap® for 15 to 20 minutes at least half an hour before stretching your tendon. An Inferno Wrap® will promote Blood Flow Stimulation Therapy™ (BFST®) - a therapy that will increase the blood flow to your tendon while warming up and relaxing your injured tissue. BFST® will make your tendon fibers more elastic and pliable, allowing for more ease of movement when you're stretching and/or exercising.
Continued treatment with BFST® will also deliver much-needed oxygen, nutrients, antibodies and energy to your tendon. This will boost your own natural healing ability and speed up your time for recovery.
Step 2 - Stretch Your Tendon
The main goal of physical therapy is to exercise (stretch out) the affected tendon to improve flexibility and range of motion. After the physical therapist has warmed up your tendon, they'll get you to do a series of exercises that are focused on stretching out your tendon.
This exercise may include heel slides that are focused on moving your quadriceps, groin, hip, hamstring, calf and shin.
Sometimes cardiovascular exercise, like using a stationary bike or treadmill, will be recommended under the supervision of your physical therapist.
Improve Your Tendon's Range of Motion at Home
The Knee-Flex® can be used to perform consistent stretching that's beneficial to all of the tendon groups in your leg. Start off with 10 repetitions of the Knee-Flex® stretch at least once everyday. Increase your repetitions as the movement becomes more fluid and natural for you.
You can easily modify these stretches to further work out specific tendon groups in your leg by turning your foot in toward your other leg (point your toe in) when sliding your leg out away from your body, then turning your foot out away from your body (point your toe out to the side) when sliding your leg in toward your hips/lower back.
Another subtle change to this movement is pointing your toe forward when sliding your heel out, away from your body. You can then flex your foot up (pointing your toe to the ceiling) when flexing your knee and bringing your heel back toward your body.
These small changes in movement will boost the amount of work all of the tendons in your legs are doing while using the Knee-Flex®.
Why are tendon injuries so hard to over come? In two words - scar tissue.
Tendon tissue is meant to be soft and flexible, ready to work and move extreme forces in everyday activities. Damaged tendons heal with scar tissue; little tiny band-aids that overlap each other on the tissue mending the injury. With the added scar tissue the tendon becomes rigid, less ready to move and unable to receive the full force of your movements. If you're suffering with scar tissue now you may feel the effects with stiffness, tightness, weakness and tiredness in your tendons.
Scar tissue can form fast to bring together the edges of a tendon tear, but working fast doesn't mean that the job's done right. When scar tissue forms it doesn't come together as neatly as regular (healthy) tissue would. Scar tissue fibers will lay down over top of your tear in a cluttered, messy and jumbled up way.
Imagine throwing a bunch of drinking straws in the air... When those straws hit the ground they'll land in a random, unorganized way. It even seems silly to think that those straws could land perfectly straight and all in the same direction.
Stretching helps to organize the scar tissue, increasing the strength of this tissue so it's more like the weave of a basket.
Step 3 - Cool Down Your Tendon
Toward the end of your appointment your physical therapist may introduce cold compression, acupuncture, or TENS to relax your tendon after the intense stretching and exercise.
Relieve Your tendon Pain & Swelling at Home
Use a Freezie Wrap® after using your Knee-Flex®, stretching / exercising your tendon, or whenever you feel deep tissue tendon pain. The Freezie Wrap® will relieve any on-going pain and swelling while preventing full-blown inflammation from returning after your stretching.
Start with a 20 minute treatment directly after activity and apply more cold compression whenever you need to relieve pain and inflammation in your tendon.
Each Freezie Wrap® has non-migrating RigiGel® that keeps the cold over your tendon where it's needed most. With 3 extra large gel packs you also have the ability to swap out gel packs to extend your post-stretch cool down however long you need it.
Our Therapy Formula is Proven to Work!
It may seem hard to believe, but our Freezie Wraps®, Inferno Wraps® and Knee-Flex® home therapy products will assist you in recovering from your injury by reducing your swelling and inflammation induced pain, maximizing blood flow where it's needed most and increasing the flexibility / range of motion of your tendon with consistent stretching.
Here at AidYourTendon we pride ourselves in helping you with your healing and recovery process. Everyone at AidYourTendon has tested and used the products, finding solutions to conditions that do not fit into the norm. This dedication to our customers and our products goes hand-in-hand with our guarantees to you as a customer:
- Guarantee #1 - Use your products diligently for up to 60 days and you will experience a significant reduction in pain. If not, I encourage you to send back the items for a 100% refund.
- Guarantee #2 - You will not be left in the dark after purchasing any product form us. AidYourTendon Advisers and Product Specialists are available 7 days a week by toll free phone 1-866-237-9608 or email to answer your questions or concerns.
- Guarantee #3 - Your order is guaranteed to be shipped within 24 hours on every business day.
- Guarantee #4 - All purchases receive a one year, full replacement warranty with guaranteed, prompt service.
- Guarantee #5 - You could save hundreds of dollars and possibly more, by utilizing our products, and getting back to work sooner.
Prevention and Promotion of Lifelong Health
If you want to avoid re-injury, manage pain and increase circulation for lifelong health benefits, a Freezie Wrap®, Inferno Wrap® and Knee-Flex® will provide exceptional results. Why spend time in pain, off from work, and missing out on your active lifestyle when you can be proactive about your injury and the health of your body? Talk to your doctor about incorporating a regular routine of using a Freezie Wrap®, Blood Flow Stimulation Therapy™ and Knee-Flex® into your everyday health regimen.
Call one of our AidYourTendon Advisers at no cost or obligation to address any lingering questions you have about using BFST®, cold compression and the Knee-Flex® for your tendon injury - toll free 1-866-237-9608
Learn More About SUPERIOR tendon Injury Treatments
Learn more about how the Freezie Wrap® is designed to be the most effective cold compression wrap on the market today.
Learn more about how the Inferno Wrap® helps with the healing process.
Learn more about how the Knee-Flex® stretches out your tendon to break down scar tissue and increase range of motion.