Using Cold Therapy to Treat Injury and Pain
One of the simplest, safest and most effective self-care techniques for injuries or painful musculoskeletal conditions is cold. It is used initially for First Aid and at later stages for the rehabilitation of injuries or chronic problems.
Effects of Cold
Cold 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:
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 cold immediately.
RICE for First Aid
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. Cold Pack
Apply a gel-filled cold 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 cause frostbite.
Ice Safety
Ice therapy is very safe when used within the treatment time recommendations. It is not recommended for:
Effects of Cold
Cold 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 strength
- 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 cold 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. Cold Pack
Apply a gel-filled cold 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 cause frostbite.
Ice Safety
Ice therapy is very safe when used within the treatment time recommendations. It is not recommended for:
- rheumatoid conditions
- paralysis or areas of impaired sensation
- Reynaud's disease
- directly over superficial nerve
- cold allergic people