Cold is used to reduce pain and swelling, and to tone the body.

Brief applications of cold water to the face, hands, and head can increase

mental activity and alertness. It can also help tone the skin of the face.

Very cold applications, such as ice bags or bags of frozen peas should be

used briefly on localized areas, like inflammation, swelling or sprains.

Use for 20-30 minutes on the injury followed by 15-20 minutes off. This

therapy works best when used frequently within the first 24 hours of an

injury. Always use a cloth between your skin and ice. Note: If a joint or

limb seems deformed or you can’t bear weight or otherwise use it

normally after 24 hours, contact your physician.

You can also alternate heat with cold, further increasing circulation to

enhance healing and relieve pain. Alternating application of heat and cold

is sometimes called a vascular flush because the heat expands the blood

vessels, and the cold constricts them, causing a flushing action.

Try alternating a hot shower with a cold one, a cold plunge after a sauna,

or a series of hot and cold towels applied to an area, such as an area of

chronic stress and pain like the upper back and shoulders. The general

recipe for ratio of time for hot and cold applications is three to one, for

example, three minutes of heat to one minute of cold. End with the cold

application as it feels refreshing and pain-relieving.

Do not use ice or any very cold applications if you have Raynaud’s

disease, peripheral vascular disease, peripheral neuropathy, hypersensitivity

to cold, or reduced skin sensations. Diabetics should always use

caution when applying ice to their skin.

Also be careful with heat applications to avoid burning. Remain very

aware of the degree of heat of an application and how it feels against

your skin.