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Importance of Icing
- Victoria Zorich
- Mar 29, 2021
- 4 min read
"Make sure you drink plenty of water and ice any sore spots you may have."
Every one of my clients has and will hear this phrase over and over, no matter how many sessions they have. Reiterating JUST how vital Massage Aftercare is like hydrating and rehabbing with ice.
Ice Therapy is extremely important when it comes to the treatment and rehabilitation of soft-tissue injuries. Soft-Tissue Injuries most commonly affect muscles, tendons and ligaments. These injuries are known as strains, sprains, and contusions (bruises), as well as bursitis and tendinitis.
We all know to use RICE when a Soft-Tissue Injury occurs; Rest, Ice, Compression, Elevation. In the case of an injury, ice should be applied as quickly as possible for the reason that it is necessary to stop the bleeding, decrease pain and decrease muscle spasm. The results of recent research also strongly urge the use of compression to lower the tissue temperature more effectively in an acute injury. Ice Therapy treatments should not be any longer than about 30 minutes, 40 minutes for larger muscles and spaced at least two hours apart.
The use of ice after a Massage is no different. Ice keeps swelling and soreness to a minimum, especially in areas that have may have had more work done.
The downfall to ice is it does not feel as comforting and relaxing as heat, meaning unfortunately many people are still using heat treatments instead. Using heat as a treatment stemmed from 1950s-1960s research that centered around changes in blood flow. Clinicians assumed that with increased blood flow and metabolism came an increased rate of healing. The problem is that heat also increases inflammation in an acute condition, thus prolonging the healing process. It was not until the late 1960s when athletic trainers learned about this and began to change their philosophy to treating acute injuries using ice for the first 24 to 72 hours.
Scientists have found evidence that frequent exposure to cold is linked to a number of different health benefits. It has been known to speed up metabolism, as well as reduce inflammation, swelling, and sore muscles. Athletes across all sports and skill levels use ice baths and other types of exposure to cold as a means to speed up recovery after physical exercise.
Ice Massage is a great modality to incorporate if working with athletes and clients that deal with a lot of injuries. This technique stimulates the mechanoreceptors more completely by quickly numbing nerve receptors, and quickly reducing the discomfort. This allows for manipulation of the soft-tissue while simultaneously applying ice therapy.
Due to burns, ice should never be applied directly to the skin. However, when it comes to Ice Massages, it is perfectly fine to let the ice touch the skin as the surface of the skin is only in contact with the ice for short periods of time. The goal of the Ice Massage is to provide some gentle movement and stimulation once the injured area has been numbed. When the numbness has vanished, reapply the ice and repeat. Ice massage is most beneficial during the first 48 hours after injury. For many people, alternating heat and ice tends to bring the most pain relief.
Do not stay in one place too long. Continuously move the ice around the skin in slow, circular motions.
Do not massage with ice for more than five minutes at a time.
Although relaxing, do not fall asleep with the ice on top of the skin.
Do no use ice If an area is numb before ice is applied, this maybe due to a pinched or entrapped nerve.
Do not use Ice Therapy on patients who suffer from rheumatoid arthritis, cold allergic conditions, or Raynaud’s syndrome.
Cold Stone Therapy is the positioning of specially designed marble stones that have been cooled to approximately 36 degrees. They are then applied to specific areas of the face and neck, providing the desired relief.
This technique is popular with migraine suffers as it is a wonderful and affective way to address the vascular component of the migraine. It allows for the Massage Therapist to reduce the overabundant blood flow to the head and brain with cold stones, thereby normalizing the blood flow.
With the reduction of excess blood flow, the therapist will have reduced maybe even removed the pounding sensation that can so often be experienced when it comes to migraines.
If you battle Migraines, recently suffered a Soft-Tissue Injury, or just have an interest in all Ice Therapy, you should check out the Wim Hof Method. Cold is an important component of the Wim Hof Method, which is applied in the form of cold showers and ice baths. Participants of the WHM report health benefits that range from higher energy levels to relief of symptoms caused by autoimmune diseases. Hof has take Cold Body Therapy to the extreme and unlocked brain-body connections scientists did not even know where possible. They have linked Cold Body Therapy to improved quality of sleep, more focus and even to an improved immune response.
So, if you are feeling up for it, take your Massage Aftercare icing to whole now level. The Wim Hof Level.
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