Many people turn to cold therapy because it is a fast-acting and easily accessible way to address physical discomfort. This technique involves applying cold temperatures to an injured or inflamed area. By reducing blood flow and numbing the site, it helps alleviate pain, soreness, muscle spasms, swelling and inflammation. You can use it right after minor injuries such as sprains or strains, after intense exercise, or during the first few days following a procedure or surgery for temporary relief.
Types of cold therapy
You can apply cold therapy using various methods, from simple household items to specialized devices. Here are a few options to consider and how to use them.
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Ice towel: Wet a towel with cold water and squeeze it until damp. Fold the towel, put it in a plastic bag and freeze it for 15 minutes. Remove the towel from the bag and place it on the injured or sore area. You can refreeze the towel in the bag for future use.
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Ice pack: Put about 1 lb. (0.5 kg) of ice in a plastic bag or ice pack you buy at the store. Add enough water to cover the ice. Squeeze the air out of the bag and seal it. Apply the ice pack to the affected area.
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Cold packs:
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Use a bag of frozen peas or corn. They can be inexpensive, last 10 to 20 minutes and mold well to your body. If you refreeze them for reuse, mark the package to prevent confusion with other food items.
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Mix 3 cups (710 mL) water and 1 cup (235 mL) rubbing alcohol in a freezer bag. Seal the bag and place it in the freezer until slush forms. Refreeze the bag when the slush melts.
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Purchase reusable cold packs and store them in your freezer. Some are designed to wrap around an injured area, such as an arm or a knee.
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Ice bath: Athletes often use ice baths to reduce muscle soreness after intense workouts or competitions. To make an ice bath, fill a bathtub about halfway with cold water and ice. Check with your doctor before using one. They can cause dangerously low body temperatures, heart problems and frostbite.
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Cold therapy machine: Some refer to this method as "iceless therapy" because ice isn't applied directly to your body. These devices circulate cold water from a cooler through a pad that wraps around the affected area. Follow the instructions that come with the machine.
Safety precautions
Cold therapy is generally a safe and effective option for pain management; however, there are some situations when you should avoid it.
Here are a few suggestions to keep in mind to minimize complications:
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Always place a thin cloth between your skin and a cold pack, ice towel or ice pack to prevent frostbite or skin damage.
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Limit applications to 10 to 20 minutes at a time, several times a day.
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Do not use cold therapy:
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on broken skin
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while you are sleeping
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on areas with poor blood flow or numbness
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on your stomach, if you are pregnant
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If you've recently undergone a procedure or surgery, consult your doctor to determine if cold therapy is right for you and how best to use it.
Learn more about the services available through Parkview Sports Medicine by visiting us here.
Copyrighted material adapted with permission from Healthwise, Incorporated. This information does not replace the advice of a doctor.
