American Birkebeiner

Cold therapy is a common type of conservative treatment that can be
utilized to recover from injury or exercise. Cold therapy reduces blood
flow by causing blood vessels to constrict (narrow).

THIS DECREASES:

• INFLAMMATION
• PAIN
• POST EXERCISE SORENESS
• MUSCLE SPASM
• SWELLING

COLD THERAPY IS AVAILABLE IN MANY FORMS:

• COLD PACK
• ICE MASSAGE (CUBE/ICE CUP
• ICE COLD BATH OR WHIRLPOOL
• ICE BAG
• CRYOCUFF

Cold therapy should be applied during the first 24-48 hours after an
injury or exercise. A damp layer of towel should be place between the
cold agent and skin to prevent frostbite. The duration of cold application
is usually 10-15 minutes followed by a 10-15 minute period of tissue re-
warming. This cycle may be repeated in 45-60 minutes, 2-3 times per
day.

The exception to this rule is when utilizing ice massage (cube/ice cup)
which requires direct contact to the skin. Ice massage is usually done
for 1-2 minutes followed by a 4 minute period of re-warming, this is one
cycle. Do 2 cycles.

Please consult your health care professional if you have questions concerning the use of heat or ice.

Material taken from AcitvEdge training material by Jay L. Tapper

Copyright© 2010 www.activedgewi.com

Jay Tapper is owner of ActivEdge LLC. ActivEdge specializes in safety, fitness, and ergonomic programs for business and industry. ActivEdge also provides personal training services. Jay is a NASM Certified Personal Trainer and Corrective Exercise Specialist. For further information contact Jay at 218-393-8767 or www.Activedgewi.com.