Icing Heating

The application of both ice and heat can be very helpful in relieving muscle pain, tightness, overuse, or injury. Knowing when to use ice vs heat or even combining both can be a bit confusing.

Icing is best for acute pain. Applying a cold compress or ice pack has a numbing effect that will help to dull the pain and reduce swelling and inflammation. The skin should be protected from direct contact with the cold pack by using a towel over the affected area. Cold therapy should be applied for 15-20 minutes per application.

Heating is best when pain experiencing mild muscular pain. Apply a warm moist towel or heat wrap around or over the affected area to relax the muscles. Heat therapy should be applied for 20 minutes and repeat every few hours until the discomfort subsides. If using a heat pack, wrap it in a towel to protect the skin if needed.

It can also be very helpful and often recommended to alternate icing and heating in several minute intervals. For those that aren't able to tolerate the cold of icing, this can be a good alternative.

  • R.I.C.E. Treatment

    For those recovering from injuries, medical professionals may suggest the RICE treatment method. This is a treatment employing the use of Rest, Ice, Compression, and Elevation. This treatment can be a helpful self care addition to massage therapy during recovery from injuries. More information about the R.I.C.E treatment may be found at https://www.uofmhealth.org/health-library/tw4354spec

  • Treatment Tools

    Gel based packs are more affective then other types of cold packs because they will retain the cold for longer. You can also fill a paper cup with water, freezing it, then peeling a top layer of the cup away exposing the ice on the tip. The exposed ice can then can be rubbed over the affected area. Another option for areas such as the ITB Band, and bottoms of the feet is to use a frozen water bottle and roll it across the affected area. An alternative for hands, arms, and feet is to fill a shallow pan with water and ice and soak the area for ten to fifteen minutes several times a day.

    Heating tools may be referred to as heat packs, heat wraps, or a bed buddy. These tools are typically filled with gels or beads either scented or unscented that can be warmed in the microwave and then applied to the affected area. The therapy in this case is referred to as moist heat. Moist heat is best as it penetrates to the deeper muscles for a more productive healing outcome. Avoid electrical heating pads if possible as they employ dry heat. Dry heat may feel good but only reaches the top surface and does not penetrate to the deeper muscles which will reduce the therapeutic benefit.

    An excellent selection of products is the Elasto-Gel line from Southwest Technologies Inc. These can be both cooled in the freezer or heated in the microwave, making them a good value because you can use them for either cold or heat therapy. Their full product line is available at https://www.elastogel.com/ and select products can be found on Amazon.

    Hot baths are a terrific option for heat therapy. The moist heat from the bath water will warm and relax sore and tired muscles in addition to providing a peaceful rest to relieve stress. Fill the bath as hot as desired, add any products you wish to enhance the therapeutic experience, and simply jump in and enjoy! Try using an exfoliation brush both before and in the bath for added skin care.

  • Topical Treatments

    Topical ointments, creams, and gels can provide some relief from muscular pain.

    The BioFreeze company makes an excellent line of products. We use BioFreeze Gel at the studio. The gel is applied and massaged into the affected area and provides a cooling affect to the muscles. A full line of products can be found at https://www.biofreeze.com/ and some items are available at retail outlets and on Amazon.com

    Prossage Heat is a heating emollient that we also use at the studio. A small amount is dispensed into the palm and the hands rubbed together to activate the heating element. The affected area is then gently rubbed or massaged for deep muscle relief. Prossage Heat is available from Amazon

    Another terrific pain relieving element is the use of Arnica. Arnica is an herb well known for its healing properties. It is especially helpful for relief from soreness, swelling, and pain around joints that may lead to arthritis, osteoarthritis, and bursitis. Arnica is added to a product such as oil, cream, gel, or lotion that can then be applied to the affected area. Simply decide what type of carrier product you prefer best and look for one that contains Arnica. There are countless products available both in stores and online.

    Epsom Salts can be added generously to the bath for relief from muscle soreness. Basic Epsom Salts can be purchased just about anywhere sometimes being shelved in areas where first aid items are sold. It comes in plain or scented varieties. Bubble Bath or Milk Bath products are also nice additions. Various product lines make higher end versions of bath products. Calgon Scented Epsom Salts comes in a terrific Lavender and Honey version and is available at https://www.amazon.com/Calgon-Rejuvenating-Epsom-Lavender-48-Ounce/dp/B00O2CPVII/ref=sr_1_2? . Dr. Teal’s product line makes accompanying Foaming Bath and Epsom Salt combinations in a variety of scents. These products are available at:

    https://www.amazon.com/Dr-Teals-Foaming-Soothe-Lavender/dp/B0080D1Q52/ref=sr_1_8?

    https://www.amazon.com/Advanced-Teals-Lavendar-Scented-Epsom/dp/B0092MG5CY/ref=sr_1_14_0o_fs?

    https://www.amazon.com/Dr-Teals-Replenish-Essential-Himalayan/dp/B07226YFD5/ref=sr_1_16?

    https://https://www.amazon.com/s?k=Teals-Restore-Replenish-Himalayan-Mineral