NEW INJURY:
As a general rule, apply ice to new injuries and heat for older, long-standing problems.
Only use either real ice, snow in a baggy or high-quality gel ice packs (with
one or two layers of cloth or paper towel to protect bare skin) for a maximum
of 10 minutes and no more frequent than 3-4 times an hour. Here's what you can
expect:
First stage: Cold, lasting about one to two minutes.
Second stage: Warmer, lasting about five minutes.
Third stage: Pain, lasting just a few seconds.
Final stage: Numb, the most important stage.
When the area is numb it means that you're controlling the swelling and the
slowing down the production of pain chemicals, promoting faster healing and
fewer adhesions and scar tissue. Keep the ice on for about two minutes after
the numb stage is reached - then promptly remove! This usually happens right
around eight to 10 minutes. The entire initial icing session should not exceed
15 minutes - EVER! Otherwise, you can bruise the tissues and it will hurt more
the next day. Then re-apply the ice for a period of 5 to 7 minutes after about
10 minutes of no ice. This will stimulate a deeper circulatory change to the
area which will aid in removing the swelling and inflammation from the area.
Repeat this 5 minutes of ice and 10 minutes off for about one hour. (or 3
to 4 times)
If the gel ice pack (or frozen peas) is of inferior quality, the tissues will
never get to the numb stage and not getting the true benefit of icing.
OLD INJURY:
To increase blood circulation and improve flexibility after long-standing
muscle stiffness, use the on and off ice procedure which creates a deeper
circulatory change than a heating pad, or moist heat. Avoid the dry heat of a
heating pad or applying any heat directly to the spine. Increased heat in the
vicinity of delicate spinal nerve roots can worsen inflammation.
Follow our recommendations so you don't "undo" what we do during your
office visits. When in doubt, please ask us. We want to help!