Using Cold Therapy to Treat Injury and Pain
One of the simplest, safest and most effective self-care techniques for injuries or painful musculoskeletal conditons is ice. It is used initially for First Aid and at later stages for the rehabilitation of injuries or chronic problems.
Effects of Ice
Ice initially constricts local blood vessels and decreases tissue temperature. It then dilates deep tissue vessels and increases tissue temperature. These two responses alternate and are called the Hurting Response. The effect of this response is to:
decrease swelling speed nutrients to the area
decrease tissue damage speed debris removal
decrease blood clot formation increase stength
decrease inflammation promote healing
decrease muscle spasm decrease pain
First Aid
Since the damage caused by uncontrolled swelling is often as great as or greater than that of the initial injury, and because healing time increases in direct proportion to the amount of swelling, it is very important to use ice immediately.
Rice for First Aid
Rest the injury
Ice the injury
Compress the injury with an ace bandage
Elevate the injury above your heart
Three Treatment Methods
1. Ice Massage. Freeze water in a styrofoam cup, then tear the edges exposing the ice yet leaving cup to hold onto. Using a gentle, continuous, circular motions, rub the ice over the problem area for 5-10 minutes (20 minutes maximum).
2. Ice Bath. Immerse the problem area in a bucket of water, then add ice (ideal for hands, elbows, or feet). Immersion should be for 5-10 minutes (20 minutes maximum).
3. Ice Pack. Apply a gel-filled pack to problem area for 15-30 minutes. Pack should be cold, but still pliable. Do not use frozen ice for this application - it may casue frostbite.
Ice Safety
Ice therapy is very safe when used within the treament time recommendations. It is not recommended:
in rheumatoud conditions in paralysis or areas of impaired sensation
in Reynaud's disease directly over superficial nerve
with cold allergic people
One of the simplest, safest and most effective self-care techniques for injuries or painful musculoskeletal conditons is ice. It is used initially for First Aid and at later stages for the rehabilitation of injuries or chronic problems.
Effects of Ice
Ice initially constricts local blood vessels and decreases tissue temperature. It then dilates deep tissue vessels and increases tissue temperature. These two responses alternate and are called the Hurting Response. The effect of this response is to:
decrease swelling speed nutrients to the area
decrease tissue damage speed debris removal
decrease blood clot formation increase stength
decrease inflammation promote healing
decrease muscle spasm decrease pain
First Aid
Since the damage caused by uncontrolled swelling is often as great as or greater than that of the initial injury, and because healing time increases in direct proportion to the amount of swelling, it is very important to use ice immediately.
Rice for First Aid
Rest the injury
Ice the injury
Compress the injury with an ace bandage
Elevate the injury above your heart
Three Treatment Methods
1. Ice Massage. Freeze water in a styrofoam cup, then tear the edges exposing the ice yet leaving cup to hold onto. Using a gentle, continuous, circular motions, rub the ice over the problem area for 5-10 minutes (20 minutes maximum).
2. Ice Bath. Immerse the problem area in a bucket of water, then add ice (ideal for hands, elbows, or feet). Immersion should be for 5-10 minutes (20 minutes maximum).
3. Ice Pack. Apply a gel-filled pack to problem area for 15-30 minutes. Pack should be cold, but still pliable. Do not use frozen ice for this application - it may casue frostbite.
Ice Safety
Ice therapy is very safe when used within the treament time recommendations. It is not recommended:
in rheumatoud conditions in paralysis or areas of impaired sensation
in Reynaud's disease directly over superficial nerve
with cold allergic people
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Bodyscapes, 636 Church St. Suite 505, Evanston, IL 60201 (847)864-6464
