Hydrotherapy at Home: Cold

Tips for cold therapy

Cold is used to reduce pain and swelling, and to tone the body.

Brief applications of cold water to the face, hands, and head can increase mental activity and alertness. It can also help tone the skin of the face.

Very cold applications, such as ice bags or bags of frozen peas should be used briefly on localized areas, like inflammation, swelling or sprains. Use for 20-30 minutes on the injury followed by 15-20 minutes off. This therapy works best when used frequently within the first 24 hours of an injury. Always use a cloth between your skin and ice. Note: If a joint or limb seems deformed or you can’t bear weight or otherwise use it nor­mally after 24 hours, contact your physician.

Source: Take Care of Yourself: The Complete Guide to Medical Self-Care, Donald Vickery, MD, and James Fries, MD.

Alternating Hot and Cold

You can also alternate heat with cold, further increasing circulation to enhance healing and relieve pain. Alternating application of heat and cold is sometimes called a vascular flush because the heat expands the blood vessels, and the cold constricts them, causing a flushing action.

Try alternating a hot shower with a cold one, a cold plunge after a sauna, or a series of hot and cold towels applied to an area, such as an area of chronic stress and pain like the upper back and shoulders. The general recipe for ratio of time for hot and cold applications is three to one, for example, three minutes of heat to one minute of cold. End with the cold application as it feels refreshing and pain-relieving.

Precautions

Do not use ice or any very cold applications if you have Raynaud’s dis­ease, peripheral vascular disease, peripheral neuropathy, hypersensitivity to cold, or reduced skin sensations. Diabetics should always use caution when applying ice to their skin.

Also be careful with heat applications to avoid burning. Remain very aware of the degree of heat of an application and how it feels against your skin.

*** Massage should not be considered as a replacement for professional medical treatment: a physician should be consulted in all matters relating to health and especially in relation to any symptoms that may require diagnosis or medical attention. In some cases, a primary physician’s approval/prescription is required before any bodywork is administered. Care should be taken during pregnancy, particularly in the use of essential oils and pressure points. Essential oils should not be ingested, and should be used for babies and children only on professional advice.