Cold temperatures (at or near freezing) helps to reduce inflammation and ease pain. When a body part is adequately cooled, the blood circulation slows thereby reducing the swelling.
Long before we had NSAIDS and other anti-inflammatories, cold therapy was used extensively to treat a wide variety of conditions such as traumatic injuries, hemorrhages, catarrh(excess mucous in the sinuses and throat), ulcers, fevers, and even mania and hysteria (1)
Though we are a long way from the ancient days, cold therapy is still a viable means of treating injuries and illnesses. Cold can be administered by ice packs, gel packs, cold compress, shower, bath, or spray.
How to Apply Cold Therapy
There are different modes of cold therapy and the method used depends on the goal.
Ice Pack - For sudden injuries like a sprain or strain an ice pack is a good choice. Fill a plastic baggie with ice. Cover the injured area with a thin cloth or paper towel. Gently place the ice pack on the injured spot. Leave there until the area goes numb. It may burn while freezing but it will pass in about 15 minutes. Once the area is numb remove the ice pack. DO NOT move the injured area until it warms up. Doing so may cause further injury to surrounding delicate tissues. DO NOT ice for more than 20 minutes.
Gel Pack - reusable gel packs that you keep on hand in the freezer are get for pain from achy or swollen joints, sciatic nerve, low back, neck, headaches, and minor burns.
Cold Compress – Dip a small towel ice water, wring out, and apply to the neck, forehead, or wrists. Apply where the skin is thin to cool a fever, ease a headache, or reduce anxiety. Freeze a damp towel and use it to ease the pain and itch of insect bites.
Cooling Spray – Cooling sprays can be applied directly to a contusion, sprain, or strain. When ice is not available or convenient, a cooling spray will help ease the pain from swelling until you can get to a doctor. DO NOT use on burns, insect bites, or any open wound.
Shower or bath - Brief periods of time (approximately 3 to 5 minutes) in water below 70°F can stimulate an increase in white blood cells (Leukocytes). These blood cells help fight infection in the body. Therefore, periodic brief cold showers can help build our resistance to common colds and flus. Other advantages for taking cold showers or baths are endorphin release to fight depression, metabolism increase, and improved circulation. (2)
Remember, cold showers can be stressful even if temporary. If you have any health concerns you are unsure about check with your doctor before introducing cold therapy to your healthcare regiment.
Benefits of Cold Therapy
Ease pain
Reduce swelling
Decrease fever
Boost immune system
Relieve headaches
Calm and sooth nerves
While cold is great for many things, if you are not sure always consult your doctor. Cold is usually contraindicated for those with poor circulation and for stiff joints and muscles.
