Heat and Cold Treatments Information Sheet
The application of both ice and heat can be very helpful for relief of pain and tension in the muscles associated with a variety of arm/hand pain including frozen shoulder, thoracic outlet syndrome, bursitis, arthritis, tennis elbow, and carpal tunnel syndrome. Here are some general tips to follow:
Applying a cold compress or ice pack to the affected area has a numbing effect, which may help to dull the pain. This is best when pain is acute, or directly after exercise or using the affected muscles for work or activity. Apply cold therapy for 15-20 minutes over or around the area of pain. Always place the cold pack of choice on top of, or wrapped in, a towel to protect the skin.
Heating is best when pain feels mild, specific, and muscular in nature. Apply a warm moist towel or heat wrap on or around the affected area to relax tense muscles. Apply heat therapy for 20 minutes and repeat every few hours until tension is reduced or gone. Wrap the heat pack of choice in a towel for protection of the skin if needed.
Various cooling and heating tools can be found in stores and online. General cold and ice packs are fine but try to use gel based packs. These are best as they will retain the cold for longer. Heating tools may be referred to as heat packs, or heat wraps. These tools are typically filled with gels or beads either scented or unscented that can be warmed in the microwave and then applied to the area of pain. The therapy in this case is referred to as moist heat. Moist heat is best as it penetrates to the deeper muscles for a more productive healing outcome. Avoid electrical heating pads if possible as they employ dry heat. Dry heat may feel good but essentially only reaches the top surface and does not penetrate to the deeper muscles which will reduce the therapeutic benefit.
Our favorite products come from the Elasto-Gel line from southwest technologies inc. These are super great products, well made, and can be both cooled in the freezer or heated in the microwave, making them a good value because you can use them for either cold or heat therapy. Their full product line is available on their website below and select products can be found on Amazon.com
A variety of topical ointments, creams, and gels can also provide some relief from the muscular pain associated with shoulder, arm, wrist, and hand pain. Two of my favorite products are Prossage Heat and Biofreeze Gel.
Prossage Heat is a heating emollient sold by the bottle. Apply a small amount in your palm, rub hands together to activate the heating element, and gently rub or massage into your shoulder, arm, wrist, or hand for deep muscle relief. Bottles can be purchased on Amazon.com
Biofreeze is a cooling gel which also targets deep muscles for instant pain relief. A full line of products can be found on their website below while some items can be found in some retail outlets and on Amazon.com
Applying a cold compress or ice pack to the affected area has a numbing effect, which may help to dull the pain. This is best when pain is acute, or directly after exercise or using the affected muscles for work or activity. Apply cold therapy for 15-20 minutes over or around the area of pain. Always place the cold pack of choice on top of, or wrapped in, a towel to protect the skin.
Heating is best when pain feels mild, specific, and muscular in nature. Apply a warm moist towel or heat wrap on or around the affected area to relax tense muscles. Apply heat therapy for 20 minutes and repeat every few hours until tension is reduced or gone. Wrap the heat pack of choice in a towel for protection of the skin if needed.
Various cooling and heating tools can be found in stores and online. General cold and ice packs are fine but try to use gel based packs. These are best as they will retain the cold for longer. Heating tools may be referred to as heat packs, or heat wraps. These tools are typically filled with gels or beads either scented or unscented that can be warmed in the microwave and then applied to the area of pain. The therapy in this case is referred to as moist heat. Moist heat is best as it penetrates to the deeper muscles for a more productive healing outcome. Avoid electrical heating pads if possible as they employ dry heat. Dry heat may feel good but essentially only reaches the top surface and does not penetrate to the deeper muscles which will reduce the therapeutic benefit.
Our favorite products come from the Elasto-Gel line from southwest technologies inc. These are super great products, well made, and can be both cooled in the freezer or heated in the microwave, making them a good value because you can use them for either cold or heat therapy. Their full product line is available on their website below and select products can be found on Amazon.com
A variety of topical ointments, creams, and gels can also provide some relief from the muscular pain associated with shoulder, arm, wrist, and hand pain. Two of my favorite products are Prossage Heat and Biofreeze Gel.
Prossage Heat is a heating emollient sold by the bottle. Apply a small amount in your palm, rub hands together to activate the heating element, and gently rub or massage into your shoulder, arm, wrist, or hand for deep muscle relief. Bottles can be purchased on Amazon.com
Biofreeze is a cooling gel which also targets deep muscles for instant pain relief. A full line of products can be found on their website below while some items can be found in some retail outlets and on Amazon.com
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