How to Apply Cold Therapy?

Ice is by far the most important element of R.I.C.E. treatment when you're injured. Ice therapy on the injured area is very effective in reducing swelling and pain. Apply ice as soon as possible after an injury.

How do apply cold therapy? Crushed ice in a plastic bag is usually the best. Blocks of ice, commercial cold packs, bags of frozen vegetables will do the same job. Just be careful not to apply ice directly to the skin to prevent ice burns or further skin damage. Wrapping the ice in a damp towel provides the best protection for the skin.

How long and how often? The opinions vary. The most common recommendation is to apply ice for 20 minutes for every two hours for the first 48 to 72 hours. This is just a general guideline. If you (particularly elderly people or children) have lower tolerance to cold, you can reduce the frequency to 5 to 10 minutes for every hour. People with circulatory problems are also more sensitive to ice. You should use your own judgment when applying ice. Twenty minutes could be too much for some people, while some other people can leave the ice on for up to an hour at a time.

One thing is to avoid is applying any form of heat on the injured area for the first 24 to 72 hours, including heat lamps, heat creams, spas, Jacuzzis and saunas. Avoid massaging the injured area. In addition, avoid alcohol consumption. These things will increase bleeding, swelling and pain of your injury.

Cold or Hot?

When you're injured and feel painful, you probably know to put ice around the injured area. The question is do you continue to apply cold or start hot treatment afterward and for how long and how often? Your body begins to repair itself when you're injured. The damaged area received increased blood flow that can result in inflammation. Although inflammation is part of the natural healing process, it can also lead to swelling and pain. That's when cold and hot therapies come to rescue.

The initial treatment that doctors recommend is R.I.C.E. (rest, ice, compression and elevation) and referral for medical treatment. Cold therapy applied immediately to an injury can reduce inflammation and pain. After applying cold to the injury for a period of time and if the swelling has subsided, you may start to apply heat to increase blood flow and circulation, speed up the healing process, and promote flexibility.

But before you reach for the hot pack, here's some general guideline. Cold therapy is effective in reducing the pain and swelling due to inflammation. It also helps relieve chronic discomfort or soreness as a result of arthritis, back pain, neck pain and other joint and chronic pain. In some cases, it's helpful by alternating cold and hot therapies. e.g., muscular sprains/strains, post-surgical pain, injuries and other acute pain. Hot therapy is used to relieve pain and restore flexibility for specific conditoins such as arthritis, cramps, muscle aches and menstrual cramps. Physical therapists also recommend hot therapy before exercise to increase mobility and then cold therapy after exercise to decrease aggravation.

As always, seek medical professionals or post-rehab specialists/trainers for advices to your specific conditions.