Cold
vs Hot
Let’s begin
by introducing the technical terms for this subject. Cryotherapy is the use of cold in treatment
of an injury and Thermotherapy is the use of heat in the healing process. Many of our clients come to us either with an
acute injury, or because of a chronic condition causing pain or musculoskeletal
dis-ease in the body.
We will discuss cryotherapy first
because it is the first response to Acute injury. An acute injury could be a fall or a sprain,
a broken bones, surgery, or even just a strained muscle during a workout, and
the acute phase for treatment is the first 24 to 72 hours. This is usually associated with the acronym
R.I.C.E.- Rest, ICE, Compression, and Elevation. Compression and elevation are passive parts
of the post injury Rest phase. If the
injury is on a limb it is typically easy to wrap an ACE bandage around your
wrist or ankle, that is the compression aspect and then raise the limb above
your heart and prop it up to properly Elevate and Rest, this is the time to
introduce Ice. Ice helps to decrease
pain and ease acute muscle spasms, it constricts blood vessels which decreases
swelling, and decreases the inflammatory response. Most conditions ending in –itis, arthritis, bursitis, tendonitis, the
–itis indicates inflammation and ice can be helpful for these conditions.
Conservative
use of ice can protect against frost bite or nerve damage from over icing an
injury and never use ice on an open wound or areas of poor circulation or
neuropathy. Ice packs whether gel or ice
cubes should always be wrapped in a damp towel to increase conduction and
protect the skin. Time increments will
vary based on the body part however areas with little muscle or tissue, feet,
hands, ankles, and wrist are especially vunerable to frost bite so rounds of
5-10 minutes at most with 10-15 minute rest intervals in between ice is
critical. For the back, legs, and hips
15-20 minutes of ice is recommended with 10-15 minute rest intervals in between. Your massage therapist may recommend using
ice following a particularly intensive session of deep tissue work causing
tenderness or inflammation from the work releasing chronic muscle adhesions or
‘knots’.
Chronic pain is typically defined as ongoing and lasting for
more than six months. Most chronic pain
comes from initially from an injury or illness and is aggravated from
persistent stressors, poor self care or general repetitive lifestyle hazards
such as long commutes, poor posture, and sedentary work life 8 plus hours a
day. Massage is the best way to help the
body maintain balance with the stressful demands of our busy lives, in between
sessions thermotherapy can be a great way to help the body cope with the daily
tension. Heat acts to increase
circulation, reduce stiffness and decrease muscle spasms. It is great way to help relax tight muscles
before stretching and during massage. Conditions
that respond well to heat include tension headaches, chronic shoulder or low
back pain, frozen shoulder, and sciatic pain.
The most important thing is the find a way to work it into your daily
routine.
My favorite recommendation
for quick rounds of heat therapy is to use the little bean-bag packs you can
microwave, an easy as home “life hack” is to fill a single sock at least three
quarters full of rice, tie the sock closed and toss it in the microwave for 45
sec, toss it over your shoulder for instant relief. Try warming it at work and using it on your
commute home or while you are sitting at your desk in the morning checking
emails. Most electric heating pads have
auto off switches now and it is easy to keep plugged in next to the couch or
bed and use at the end of the day when you finally get a chance to stop
moving. For large muscle groups like
legs, hips, and back at least 20-30 minutes is a good start and no more than 45
minutes using low heat, let the area rest by moving the heating pad to a
different body part for 15-20 minutes then, if desired, a second round of heat
on the first area. If you have access to
a hot tub, sauna, or even your home bath are all great options for adding heat
therapy into your pain management routine.
I also recommend Epsom salts in the bath tub following a massage or for
self care any time your body is feeling the strain. Contraindications, meaning when heat is NOT
recommended, include deep vein thrombosis, some neuropathy or circulation
conditions, or when an infection or malignant tumor is present. Always consult your physician before using a
hot tub, sauna or Epsom bath if you have certain cardio/pulmonary
conditions. Discuss your specific
conditions with your massage therapist, utilize our training as a resource for
your questions and help maximize your healing with our suggestions for daily, self
care using of cryo- and/or thermotherapy.
Contact us at: 619-917-4675 OR massagelamesa@gmail.com
No comments:
Post a Comment