Try Your Pain Relief "Iced," by Bruce Schaefer, LMT

As summer approaches, we tend to get a bit more active and and a bit more daring. Unfortunately, our increased activity is often followed by muscle soreness, spasms, or even muscle strain. "Ice applications" are very easy and effective approaches for relief of pain and inflammation due to minor muscle injury. Next time you experience muscle pain, why not reach for an ice application instead of the ibuprofen.

What is an ice application?

An ice application is basically applying something cold to a localized area on the body to relieve pain and/or inflammation. The substance used for applying coldness can be anything from the well-known cold gel pack (blue being the most common color) to moist hand towels kept frozen in the freezer.

When to use an ice application

An ice application may be very helpful with the following conditions:

Delayed-onset muscle soreness after vigorous exercise or activity
Muscle spasms
Muscle soreness after a massage therapy session
Muscle strains (Use ice applications during the first 24 to 48 hours after injury. If muscle strain is severe, seek medical attention.)
Low back pain (acute and chronic)
Joint sprains (Use ice applications during the first 24 hours after injury AND seek medical attention.)

When NOT to use an ice application

Though ice applications can be very helpful, they are not appropriate for everybody. Do not use an ice application in the following situations:

If you have an aversion to cold or are cold sensitive. This may be common with people who have fibromyalgia.
If you get a headache upon contact with cold.
If the body part you want to apply cold to is already numb (which may be due to injury or neuropathy). It is important that you do not have impaired sensitivity in the area you want to put an ice application.
If you have poor circulation.
If you have applied an analgesic (pain) cream to affected body area. Again, you don't want to apply an ice application to a body area with impaired sensitivity.
If you have severe high blood pressure

Easy and effective -- but use with care.

Even though treating with cold is simple and may seem benign, ice applications can have a profound effect on the physiology of a local body area. Take a few, simple precautions to ensure you get only the positive effects of these treatments.

While using an ice application, keep the rest of the body warm and comfortable (especially for the elderly).
Use an ice application for 20 minutes but no more.
If the coldness is causing pain, put another thin cloth between the skin and the ice application or discontinue the treatment.
Every few minutes, check the skin under an ice application to ensure the tissue isn't being harmed by the cold. If the skin is blotchy, red, or developing a welt, put another thin cloth between the skin and ice application or discontinue the treatment.
After using an ice application, you may experience a temporary decrease in muscle strength and slowed reflexes in treated area for 30 minutes. So be careful.

Specific ice applications

The Cold Gel Pack - These commercially prepared products are easy to use and readily available. Make sure to buy gel packs intended for medical use (not the type for keeping the beer and bratwurst cold in the cooler). Put the gel pack in the freezer a couple of hours before use (better yet, keep a couple in the freezer at all times). Place a moistened thin cloth or towel over the sore body area then place the cold gel pack on the cloth. Do not place a cold gel pack directly on your skin as they are so cold they can cause tissue damage. Every few minutes inspect the skin under the gel pack for cold damage. Continue this ice application for 20 minutes but no more. Do not lie on a cold gel pack or tie one in place on a body part.

The Ice Pack - This homemade ice application requires only two towels (large or small) and ice (crushed or cubes). Take one of the towels, dampen it, then lay it on a flat surface. Place about four cups of ice in the middle or near an edge of this towel. Fold over the edges of the towel to wrap up the ice into a neat ice pack. Place your ice pack directly on the sore body area and cover the ice pack with your dry towel. Continue this ice application for 20 minutes but no more. Remove the ice pack every few minutes to check the skin for tissue damage. As with a cold gel pack, never lie on an ice pack.

Iced Compress - Ideal for people who need the benefit of an ice application but do not like the intense coldness of the cold gel pack or ice pack. To prepare your homemade iced compress, moisten a hand towel in cold water. Wring the towel out and fold it in half then in half again. Put the folded towel into a resealable plastic bag and lay it flat in your freezer. Chill the iced compress for at least two hours (or keep a couple in the freezer at all times). When you are ready to use your iced compress, pull it out of the freezer and out of the plastic bag. Place the frozen, folded towel directly on the sore body part. The towel will be stiff and flat at first but will soon be more flexible and easy to wrap around the body area once the iced compress starts to warm up. What's great about an iced compress is that it slowly warms up from your body temperature, so you don't have to worry about over treating with cold. Leave the iced compress in place for 20 minutes. It is okay to lie on an iced compress.