Keeping the swelling down is one reason to ice after acute sprains and strains. But what happens after that acute phase? Did you know that the alternation of cold and hot applications on subacute and chronic injuries actually speeds up the healing process? This age old hydrotherapeutic technique manipulates blood flow in and out of the area like a pump would (think dilation vs. constriction). Warm compresses dilate, drawing in healing reinforcements (i.e. white blood cells and nutrients) to the vulnerable tissues. Once the area is sufficiently dilated and replenished (5 minutes), the application of cold (1 minute) to constrict these tissues extracts out the debris (think squeezing out a dirty sponge). Hydrotherapy is an incredible tool to speed up the healing process. The hardest part is getting yourself to do it!
INSTRUCTIONS: Begin with 1 minute of a cold application to the area. Then switch to a heat pack for 5 minutes. Alternate back and forth 3 cycles and then finish with 1 minute of cold (you would wring out a dirty sponge at the end of washing the dishes, wouldn’t you?). DO NOT USE IN ACUTE INJURY: Get the go ahead from your doctor before moving from strictly icing to adding heat.
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