Author Topic: Contrasting (hot-cold therapy) (Read 857 times)

Walter Bailey · « **on:** Mar 22, 2007, 08:06 AM »

I've heard a lot about contrasting for injuries. Icing the injured area and then heating. I have a couple of questions about this. How long would you guys recommend each cold/hot session, and how many times would you do change between. Also, should you finish with cold or hot, or does it even matter? Thanks

Walter

Bartosz Stras · « **Reply #1 on:** Mar 22, 2007, 01:19 PM »

There are many ways to do contrast therapy.........

You can go 5 minutes cold then 5 minutes hot for 3 rounds (always finish with heat as the goal for contrast therapy is to get more blood flow in the region that you are applying it to)

You could also go one round of 10-15 minutes cold then 10-15 mintues heat but this way is not as effective

And my favorite.......this one is great before training to get some localized blood flow and warm up the joint/area, or after to promote blood flow to the region:

In the shower using a detachable shower head 30-60 seconds of cold water followed by 30-60 seconds of hot water--do that for 3-10 rounds depending on what works for you.
You adjust the hot and cold to a point where it doesnt feel too uncomfortable.....but as you can imagine there will be some discomfort while doing it....the end result is worth it.

Are you going to be at westerns?

Bart

Walter Bailey · « **Reply #2 on:** Mar 28, 2007, 08:07 AM »

Hey, thanks for the response. And no, I won't be going to westerns, I don't live in the west anymore! Are you going? If so, good luck!

Walter

Dave Winchester · « **Reply #3 on:** Mar 28, 2007, 05:03 PM »

I've heard of contrast showers to aid in recovery/reduce DOMS, but never for an injury.

I always thought it was good to use just ice for the first 48 hours from an injury to reduce swelling, as the increased bloodflow to the area would initially be counter productive.

But hey, I've been wrong before :?

Paul LaDuke · « **Reply #4 on:** Mar 28, 2007, 07:35 PM »

Walter,

In the US, the athletic trainer is the equivalent to an athletic therapist in Canada. I have been a certified athletic trainer for 13 years. I deal with literally thousands of athletic injuries every year as part of my job duties as the athletic trainer to a large high school. I almost never use contrast therapy. There is nothing wrong with doing it, I just find that movement is the best therapy. I also deal almost exclusively with 13-18 year olds, so take my advice with that in mind. I know my 40 year old body reacts much slower and needs more time to recover than the athletes I deal with.

The theory behind contrast therapy as I understand it is to perform a pumping mechanism. Cold causes constriction; heat causes dialation. To perform them in succession then causes constriction, dialation, constriction, dialation... My thinking and experience is that movement works so much better to get the blood and fluids moving. I usually use heat before exercise and ice after. I won't use heat until at least 48 hours after an injury that produces any swelling, but I will use movement as soon as I possibly can.