Ice Therapy Treatment

Whether it's back pain, a stiff neck, or any other type of discomfort, you know that ice and heat therapy work, but which one should you use?

Typically, ice therapy is the recommendation at the initial onset of an injury. It is quite effective in relieving pain and reducing swelling caused by muscle strains and sprains, muscle overuse injuries, and bruises and burns.

The more quickly ice can be applied following an injury, the better the results.  After the initial application it is usually best to continue icing for the first 48-72 hours, followed by heat therapy, or a heat and ice therapy combination.

What is the best way to apply ice therapy?

You have a number of options. What's great is that right in your own kitchen you can usually find what you need for at least the first application. The important thing is, don't apply ice directly to the skin as it can easily cause an ice burn.

Ice cube pack: Put several ice cubes or crushed ice into a small plastic bag, one that seals well, and then wrap a hand or kitchen size towel around the bag and apply to the injured area. Adding water to the plastic bag will help make it less lumpy and able to conform to your body. If it feels too cold, add another layer of towel; if it's not cool enough you will need a thinner layer of towel between the ice and your skin.

Frozen towel: Place a damp folded towel into a small plastic bag and put it in the freezer for around 20 minutes. Once the towel is cold, remove it from the plastic bag and place it directly on your injury.

Frozen food: An oldie but a goodie! Because they are small and mold well to the shape of your body, bags of peas and corn work best. However, any type of frozen food may be helpful.

Store bought ice compresses: Cold therapy ice packs, ice bags, ice wraps and ice pads can all be purchased at your local department or drug store. The most convenient are the ones you can store in your freezer and are immediately ready for emergency use.

Ice Therapy Do's and Don'ts

Do not apply ice directly to the skin as it could cause frostbite.
Do not use ice for longer than 15-20 minutes at a time, so as not to cause further tissue damage.
Do allow adequate warming time between ice treatments. Typically 45 minutes to an hour is enough.

Ice Massage Therapy

1. Rotate the ice in circular motions over the affected area.
2. Cover an area around six inches wide.
3. Avoid force when rubbing areas directly over a bone.

A single piece of ice will work, but a larger chunk will be easier to manage. Create a larger piece by freezing some water in a small bag. Or, if you have a paper or Stryofoam cup, fill it with water, freeze, and then peel back the top inch or two to expose the ice, using the rest of the cup as a handle. Place a washcloth or some type of towel between the ice and your skin.

This instant massage is not only good for injuries but works well as a back massage, or neck massage, and is often recommended for...

• lower back pain
• arthritis knee pain
• stiff neck pain
• painful foot problems