Contrast Bathing - mixing the cold with the hot for competition recovery

Here’s the concluding part to the heat and cold therapy treatments that we have looked at in the last two blogs.  We are going to look at what happens when we use these two types of treatment side by side.

Uses?

Contrast bathing is commonly used in sports injuries and although I wouldn’t recommend it, it can be adapted for use in acute injuries.  An acute injury is a new injury and a chronic injury is an older injury.

What it does?

It produces a pumping action which stimulates the blood supply to the immersed part and subsequently accelerates metabolic processes, reduces pain, increases the elasticity of ligaments and stimulates the sensory nerves – which can be very relaxing.

How?

Use a paddling pool for large groups or teams of athletes.  Showers, basins, tubs and buckets can also be used according to which area of the body requires the treatment. 

1.      Fill a vessel with hot water and another with cold water.

2.      Starting with the cold, plunge affected part/s in for 1 minute

3.      Plunge affected part/s in to the hot water for 1 minute

4.      Repeat and finish with the cold water plunge

If it is an acute injury, start with the hot water and stay in the cold for longer.  Be aware that the cold part of the cycle can be uncomfortable. 

Did you know?

Scientists in Australia have reported that athletes who use contrast hydrotherapy post training/competition have lighter and less tight muscles.

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Ice, Ice Baby – The cool down on Cryotherapy

Sprained ankles, bruises and post exercise swelling are but a few incidences where we may need to apply cold therapy to bring about relief.  We have all heard of rugby and football players who immerse themselves in ice baths post event to help reduce trauma to soft tissue and facilitate recovery.  Whilst this technique isn’t rocket science, there are a few things to be aware of.

Methods of application

The aforementioned ice bath – definitely not for the faint hearted! Cold water direct application via shower head or tap – obviously you would opt for the shower head for larger areas.  Specialist sports ice packs.  Ice sprays and gels – the jury is still out for the effectiveness, but they do feel rather good.  Frozen peas, or ice cubes, wrapped in a damp tea towel – for conduction and preventing ice burns!  Ice cups are good too – fill a plastic disposable cup ¾ of the way with water and freeze – the ice pops out a treat (run it in cool water prior to skin application to avoid ice burns).

Ice therapy

·         Reduces the inflammatory response

·         Causes the blood vessels to constrict

·         Slows down nerve conduction

·         Reduces local metabolic rate

·         Offers pain relief

·         Reduces swelling

·         Decreases pain

·         In acute injuries it helps stop bleeding

·          Assists with injury healing

The length of time, method of application and number of applications determines the level of effectiveness.

Precautions

You would never think ice therapy could come with a warning label…  Years back I was training for the Windsor Cross Country endurance course.  My horse developed mystery lameness with swelling.  I opted for an ice-bucket foot bath for obvious reasons.  The cold water was such a shock to the animal, that despite it only having three legs to stand on (the fourth was being held by me to prevent escaping), it sprung out of the ice bucket and landed squarely on my foot.  The irony of the story was that I now had to use the ice bucket…

Avoid using this type of therapy if you have circulation problems, reduced/absent skin sensation, near the site of superficial nerves, on areas of low body fat/low muscle mass and if paralysis is present.  Be careful not to get ice burn - cover ice with a damp tea towel.

Remember to

Ice small areas for about 10 minutes.  Ice large areas for about 20 minutes.  Not to ice the entire way around a limb.  Check for a nice blue hue to the skin – if redness appears the ice has been left on for too long and the positive effects will be reversed!

Happy safe icing everyone!  That’s all Ice got time for today – LOL! 

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Hot, hot, hot - heat therapy

Instinctively, we often grab for a heated wheat pack when aches and pains rear their ugly head, but what does thermotherapy actually do?

Thermotherapy explained

It is a technique where heat is applied to body tissues in order to reduce pain, increase circulation, facilitate soft-tissue extensibility and generally improve healing in the older, or 'not so new' injuries. 

Thermotherapy causes blood vessels to dilate and allow more blood to flow to an area.  This in turn decreases pain, or increases the pain threshold.  Other benefits include increasing local metabolic rate, helping to relax muscle tension/spasm, increasing soft tissue extensibility and pliability, increasing range of movement, increasing the healing rate of soft tissue injuries, improving neuromuscular responses, facilitating recovery from training and bringing about the feeling of well-being.

Heat packs

These come in varying forms, from the aforementioned microwaveable wheat pack and the boil in the bag type affair, to the electric blanket.  The moist heat methods help to open the pores and encourage more effective hyperaemia.  The electric blanket offers a dry heat and can therefore somewhat dehydrate the skin.

Wheat packs, compresses and hot water bottles make cheap heat therapy items

Pain relief

Hot compresses can help to offer pain relief by stimulating the sensory receptors in the skin.  This in turn means a reduction in the transmission of pain signals to the brain, and some discomfort relief.  Thermoreceptors (sensory receptors that respond to hot and cold) are stimulated and this is what helps to block the pain receptors.

Collagen fibres become more elastic

Heat application helps the stretching of soft tissues - the good news is that this includes muscles, connective tissues and adhesions - scar tissue.  So, stiffness decreases and flexibility/comfort increases.  When elasticity and reactivity of muscle is improved, collagen fibres become more extensible and able to benefit from rehab exercises.

What other types of heat therapy are there?

Radiation therapy in the form of infra lamps, short-wave and microwave diathermy, high frequency electromagnetic waves, interferential, TENS and ultrasound.  You will often find Physiotherapists employing these methods.

So, there you go - the low-down on heat therapy.  Please do not use it on new injuries and seek advice for correct implementation.  Quick alternatives to a hot compress are hot water bottles.  Be careful not to scald and not to apply for more than 10 to 15 minutes depending on how large the area to be treated is.  There is also a form of treatment for the older injury where heat and cold therapy are alternately applied - I'll cover this soon.

It's good bye for now!  Keep in touch and take advantage of special offers when you subscribe to LSM.

Why S-T-r-e-t-c-h?

Have you ever wondered what the effects and benefits of stretching are?  As a Sports Massage Therapist, I am constantly utilising stretching for my clients - whether it is during their treatment session (as facilitated stretching), or as home-care advice.  But, why do we place such an emphasis on stretching?

Mental relaxation

Did you know that stretching helps to relieve stress?  Just think of a Yoga class - who can't help but relax there?  Tight muscles often accompany stress.  Stretching is very good for relaxation. 

Muscular relaxation

We all know that stretching can help reduce muscular tension.  Tight muscles can be released and regular function restored.

Increased flexibility

Flexibility can be improved and the range of movement around a joint, or a series of joints, can be increased. 

Improved posture

Regular stretching can help prevent muscles getting tight, allowing you to maintain a better posture.  Good posture reduces the likelihood of aches and pains.  Our muscles anchor our bones and hold our skeletal system in place.  It is therefore important to ensure that certain muscle groups are not overly tight. 

Prevention of back pain

If one muscle group is tight, it often leads to another group having increased flexibility, or for compensation to be created for the lack of flexibility.  This can lead to long-term damage.  Inflexibility can increase the stresses placed on the lower back.  Did you know that tight hamstrings could tilt the hips backwards and contribute to lower back pain?

Improved fitness

Flexibility can often be a neglected component of fitness.  Flexibility can improve performance through better coordination, mobility and balance. 

Relief of muscle soreness

Stretching increases the circulation and blood flow to the muscles.  It helps bring nourishment to and get rid of waste materials from muscle tissue.  This improved circulation can shorten injury recovery time.

Relief of cramp

Cramp is the involuntary spasm of muscles.  Cramp can be caused by lack of oxygen to muscle tissue, dehydration and an electrolyte imbalance.  After hydration and electrolyte replenishment, gentle stretching and light massage can help relieve the symptoms.

Improved motor skills

Coordination and movement are facilitated by the free movement of muscles and  nerve pathways through stretching.

Prevention of injury

If your joints can not go through their full range of motion because of muscle tightness, physical activity can put an excessive load on the tissue and contribute to injury.

Seated forward stretch

To recap stretching reduces the likelihood of injuries, it can speed up recovery from certain injuries, it assists with training recovery and it optimises the function of muscle tissue.  This list is not exhaustive. 

Please contact me for more details and join us at LSM for updates and offers.  That's all from me for now!