NFRC: Just a reminder to all our friends in various muscle pains: ICE

M

marilynfl

Moderator
I discovered the salvation of ice during my shoulder problem last year. I'm more of a "hot bottle", "heating blanket" kind of whooss when I'm feeling bad, but the therapist used ice packs after beating me up and it changed my mind.

Coldness reduces the swelling around the nerves and eases the tightness in the muscles, held tense because of the pain.

Key to remember:

Put something between your skin and the ice pack. A pillow case allows the most cold to seep through, but it might be TOO cold. Putting a towel over that will hold in the cold longer. If you need to keep moving, use an ace bandage to wrap the ice pack around the tender area. Or another pillow case.

Use for 15 minutes ONLY. Longer use can actually freeze nerve endings and do permanent damange. Don't ever go to sleep on top of an ice pack.

If you don't have ice packs, you can always use a bag of frozen vegetables.

And if all else fails, use the ice for drinks on the rocks.

 
I was told that they used to say ice for the initial injury, then heat to redistribute the blood.

Now the thinking has changed to whatever feels better. Try ice- if that doesn't work, try heat.

 
Here's an easy reminder.....RICE

First aid for an injury would be
Rest
Ice
Compression
Elevation

Add anti-inflammatory meds as needed/indicated.
Ice should be no more than 20 minutes out of any hour. After 24 hours, switch to heat, if swelling is no longer a problem.
If these don't help, consult a medical professional for advice.

(My lawyer and professional licensing board told me to add the last line.)

 
That's what I've always been taught, too and was surprised when I was told this. I know I

didn't misunderstand. That's what the e.r. doc said.

 
A very enlightened ER Doc told me, twenty five years ago, that once the injury...

...is past the initial swelling stage, it can be beneficial to ice it for 20 minutes using a WET washcloth between skin and ice, and then immediately switch to a heating pad for 20 minutes (removing the wet cloth). Do this for two complete cycles, two to three times a day, if your schedule permits.

This causes the tissues to contract (under the ice) and then dilate (expand, under the heat), allowing blood to rush into the area and provide a "flushing" effect, along with the delivery of any anti-inflammatory meds and/or nutrients the damaged tissue may need.

Works wonders for me.

If these don't help, consult a medical professional for advice.

(Judy-Mass told me to put that in.)

Michael

 
I thought... ice... ease swelling and pain. But it hurt like Hades! Rock hard ankle this am.

Ankle feels deeply sore. That probably makes no sense. Will try RIE... don't have anything for compression. Thanks again for the advice!
Angela

You know, I always prayed for a rock hard something.(I was thinking abs, behind, arms)I believe "ask and ye shall receive", but I guess I should have been more specific.

 
After my surgery I went home with a brace with a removeable ice pack in the back - nurse said stick

it in the freezer - use when needed - after two weeks, heat it in the microwave for heat. But, for first two weeks, only use ice.
I had a Pain Management Dr. who said only use heat.
So, they both must have their equal healing abilities. Once you get over the shock, ice does feel better. But, there's nothing like the feeling of a warm heating pad. (I own three in case I can't find one in a hurry!)
Stay healthy everyone!

 
The same Doc told me that soft tissue ankle injuries are often harder to heal than...

...bone breaks.

He said this in reference to severe sprains and dislocations that didn't involve bone breaks. He had seen clean breaks that didn't do as much soft tissue damage as severe sprains, and they were much easier to treat, faster to return to normal activity, and easier to re-hab.

He was an orthopedic surgeon who did shifts in the ER back when I was an ER Tech. He was a gifted Doc and a very fun guy. I assisted him in surgery a few times, and he always had the place in stitches. (Oh, that was bad. Unintentional, but bad!)

Michael

 
Thanks, cheezz. I am going to try frozen veggies tonite. Would kill for crutches for a day or two!

My left ankle is the one I injured, but I have a "fragile" right knee from an old injury from HS days. Putting most of my (formidable) weight and stress on my right leg has my knee giving 'shout outs'! Getting older is getting to me this week, more than usual, I guess. Wish I had a good excuse for my ankle injury... like I crashed to the ground trying to maneuver on two-feet of ice, or I was trampled by herd of wild buffalo. Alas, I tripped over my ownself.

 
stinks, huh? Like when I bent down to look at shirts on a bottom rack and threw my back out...

I was flat on my back for 2 weeks in excrutiating pain... OW!

You can usually pick up things like crutches for free at Freecycle.org or through Craigslist.org for cheap.

 
He recommended keeping the joint wrapped between hot/cold treatments. Be careful...

...not to wrap too tightly. Don't constrict the joint unnecessarily. You certainly shouldn't feel the circulation being cut off....waaaay less tight than that!

The idea is to provide some support to the joint to keep the swelling in check, and to keep it supported during movement so it doesn't hyper-extend or hyper-contract.

And remember....If these don't help, consult a medical professional for advice.

Michael

 
May I recommend a bag of frozen lima beans? They hold the cold much longer than peas and 'feel'

more comfortable, because they are flat I think. Maybe it's just me! I ice myself almost every night for my neck and migraines, and alternate with a hot pad between my shoulders. My acupuncturist recommended the hot pad which helps your muscles relax, when you are in pain you involuntarily tense up. I also frequently ice my wrists for the repetitive motion stuff.

There was a month a couple years ago where I kept spraining my ankles and falling (dizzy blonde me) and I learned a lot about icing then.


Remember to drink lots of water and you can also soak your ankle in water with a cup of epsom salts, this helps draw out the swelling and feels really nice. I often add rosemary oil which is an anti inflammitory, and lavender for calmness (and it smells so nice) for a nice tub for my back. Since I can't take Motrin or any of those drugs I've been learning more about other ways to relieve pain. Also, if you have a chiropractor you like, they have a machine (like a TENS machine) that can disrupt the pain signals, and the ultrasound also helps heal the tissues.

I hope you feel better and are back to dancing around very soon!

 
You must log in or register to reply here.
Back
Top