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Orthopedics
Neck
pain | Low back pain
| Shoulder pain
| Hip pain
| Knee pain
| Ankle sprain
Apply Cold Packs and Heating pads
COLD PACKS
The best line of defense in most acute, soft
tissue injuries is the application of ICE. Ice decreases swelling,
bleeding, spasm, pain and inflammation and should be applied within
the first 24-72 hours after injury. Here's a brief review of the
how, why and when of ICE therapy:
Why? Swelling causes a lack of oxygen
to local tissues which creates cellular damage. Ice decreases
swelling and bleeding by causing a constriction of blood vessels;
thereby, minimizing the damage. Pain is relieved directly by its
effect on pain receptors and indirectly by a decrease in swelling.
Duration? The amount of fat between the
skin and the injured area and the depth of the injury determines
how long you apply ice. Little fat? A minimum of 10 minutes will
do. Brief application until numbness is achieved is needed to
slow down nerve conduction and reduce pain. But be careful. Icing
an area for too long can cause tissue damage.
How to apply?
- Crushed ice wrapped in a wet towel –
the best way to get the cold into the tissues
- Frozen peas/corn bags can be used and reused
- Gel packs that you put in the freezer --
can be purchased at the pharmacy.
Note: Put the ice on the region that you find
painful. This can be the back of the neck, shoulder or shoulder
blade. DO NOT apply ice in the front of the neck as this would
harm your circulatory system.
When? You can apply ice immediately after
the injury (traumatic strain, whiplash), up to 72 hours, for relief
of pain, swelling and spasm. You may also use it to reduce nerve
conduction when you have pain in your arm. It may also used for
pain following exercise or activity.
How Often? Two to three daily treatments
often suffice. However, the greater the
amount of pain and/or muscle spasm, the more frequent the applications.
Depending on the severity of the injury, ice can be applied every
1-1 1/2 hours.
Contraindications to Ice:
- Risk of Frostbite
- Remove ice if skin becomes numb
- Observe skin frequently for Frostbite
- Risk of superficial nerve injury
- Avoid applying ice longer than 20 minutes
HEAT PACKS
Why?
Returning blood flow to the affected area at the proper time also
results in the return of fresh food, fresh oxygen, and an increase
in the body’s ability to remove some of the waste products
of the old blood and damaged tissue. Heat will also promote muscle
relaxation, reduce muscle spasm and pain at this point.
When?
On the 3rd day following injury, heat is used at this time to
promote some circulation, returning blood flow to the damaged
area to promote the healing process.
In chronic neck pain, heat is the treatment
of choice used to promote relaxation, improve muscle blood flow
and oxygenation, and reduce muscle spasm and stiffness.
How to apply heat?
- Heating pads (gel packs at the pharmacy,
rice bags, electric heating pads)
- Warm/Hot shower
Where to apply?
To the painful regions of the neck, shoulder and shoulder blade
How long?
No longer than 20 minutes as prolonged exposure to heat can create
skin burns.
How often?
Two to three daily treatments often suffice. However, greater
the intensity of pain and/or muscle spasm, the more frequent the
applications. Depending on the severity of pain and spasm, heat
can be applied every 2 hours.
Contraindications to Ice:
- Local burn injury
- Orthostatic symptoms (warm bath, shower)
- Precipitation of coronary ischemia (warm
bath, shower)
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