How to use ice therapy at Home

How to use ice therapy at Home

Homemade Ice Pack

To make an ice pack, simply put the desired amount of ice in a plastic bag (baggie) and squeeze the air out of the bag before sealing it. Some people like to add a little water to the ice so that the bag is not so lumpy. The bag should be wrapped in a towel before applying it to the painful area to protect the skin from ice burn. Additional alternatives include:

1.Frozen bag of peas

 If ice is needed quickly, it is easy to grab a bag of frozen peas or other vegetables out of the freezer, wrap it in a towel and apply it to the painful area.

2.How Ice Massage Works to Relieve Pain

Ice massages can help provide relief for back pain in a number of ways:

Ice application slows the inflammation and swelling that occurs after injury. Most back pain is accompanied by some type of inflammation, and addressing the inflammation helps reduce the pain

Ice numbs sore tissues (providing pain relief similar to a local anesthetic)

Ice application slows the nerve impulses in the area, which interrupts the pain-spasm reaction between the nerves

Icing decreases tissue damage

The massage adds the beneficial effects of gentle manipulation of the soft tissues

3.Rest and protect an injured or sore area. 

Stop, change, or take a break from any activity that may be causing your pain or soreness. When resting, place a small pillow under your knee.

Things to remember

1. Don’t stay too long in the tub
2. Ten minutes should be more than enough time to stay in the tub. Stay for more than twenty and you’ll risk suffering from cold-induced muscle damage.
3. Your first few sessions will be the hardest
4. It would be a great idea if you would have something to keep you warm by your side, perhaps a cup of hot chocolate or tea. You might also want to find something to do while under ice bath therapy. You could bring a running book or a magazine with you.