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Ice Therapy: Effective Methods To Treat Ice Sprains, Strains, And Other Injuries
Ice is a wonderful self-care tool for muscle strains, sprains, and other injuries. When used properly, it's safe and effective. It's as close as your kitchen freezer, and it's free!
When to Use Cold Therapy
Many people are confused about when to use ice therapy--also called cryotherapy. Here's a memory aid: Use Ice for Injuries and Inflammation.
Heat will just make inflammation worse, and that will increase pain and swelling in a recent injury--i.e. one that happened within the last 72 hours. If it's still hot, red, or swollen--don't put heat on it!
Cryotherapy on the other hand, constricts blood vessels and capillaries and slows metabolic activity, helping to prevent excessive swelling. It reduces pain and helps you heal faster.
Methods of Ice Therapy:
How do you use ice? Read on for the most effective methods.
- Ice pack:
This is the good old standby. Use a commercially prepared ice pack, or put crushed ice from your freezer in a sealable bag with a little water.
- Conformable Ice-Pack
Another great trick is to buy an old-fashioned hot water bottle and fill it part-way with a mixture of water and alcohol. Put it in your freezer for a few hours, and it's ready to go. It won't ever freeze completely, making it able conform to your body better than a solid block of ice. Return it to your freezer when you're done.
- Conformable Ice-Pack 2
Dedicate a bag of frozen peas for the purpose of injury treatment. They also conform to body contours. Mark the bag with a permanent marker, because the peas will be melting and re-freezing multiple times, making them unfit for eating.
- Ice Massage:
Freeze water in a small paper cup. Peel the top of the paper cup away and use the remaining paper as a kind of handle to help you hold on to the ice. Massage the ice over the injury for five minutes or until the area is numb. Keep the ice moving slowly and steadily. This is great for tendonitis and smaller areas and can provide considerable pain relief.
Icing Safely
A few tips will help you use ice safely and effectively:
1) Don't put ice directly on your skin (except in the case of ice massage, when you're constantly moving it). Keep a barrier of cloth between you and the ice.
2) Apply ice until the area feels numb, but no more than 15 minutes at a time. Remove the ice after numbness sets in. You can actually cause yourself frost-bite by icing too long.
3)Don't use ice if you have rheumatoid arthritis, Raynaud's Syndrome, cold-allergic conditions (e.g. ice causes you to break out in hives), paralysis, or areas that don't have full feeling.
More Tips on Icing Effectively
For more tips on using ice effectively and safely, visit my massage website.
About the Author
Nancy Hausauer is a licensed massage therapist, energy healer, and writer specializing in natural healing and wellness techniques. She has a private practice in Tacoma, Washington, U.S. To learn more natural ways to support health and wellness, visit her websites at http://www.Tacoma-Massage-Therapy.com/ and http://www.The-Energy-Healing-Site.com/ .
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