Applying cold to a particular spot reduces the flow of blood to it, and that helps to significantly reduce or remove inflammation and swelling. It works especially well around joints and tendons. On top of that, cold temporarily lowers nerve activity, which also helps to ease pain.
Ways of using cold as a treatment include:
* ice packs or packs of frozen liquid
*coolant spray
* ice massage
* an ice bath
* a cryosauna
* cryostretching and cryokinetics (active exercise or stretching combined with exposure to cold)
Knowing when to use cold therapy and when heat works better will greatly improve the effect of the treatment. If you have arthritis, for example, heat is better for easing stiffness in the joints, and cold for relieving swelling and acute pain.
When cold is dangerous. Contraindications and limits
- Sensory disorders or impaired sensitivity, including diabetes, which may come with nerve damage and reduced sensitivity.
- Do not apply cold to muscles in spasm.
- It is better to avoid exposure to cold if your blood supply is impaired.
- If you have a cardiovascular condition, be sure to consult your doctor before using cold therapy.
- Prolonged or careless use of cold as a treatment can damage the skin, the tissues or the nerves.
- If cold therapy has not relieved the pain or the swelling within 48 hours, see a specialist.
Cold treatment at home
Wrap an ice pack or something from the freezer in a towel and hold it against the affected area. Never put chilled objects straight onto the skin — this can damage both the skin and the tissues underneath. Apply cold as soon as possible after an injury.
Use cold therapy in short spells, several times a day. Five or ten minutes is fine. Do not keep the cold on for more than 15 minutes at a time — that way you will avoid damaging the nerves, the tissues and the skin.
Take care and stay healthy!
