Ice massage is a therapeutic technique that can benefit both acute injuries and chronic tendon and ligament problems.
There is evidence that massaging in non-steroidal anti-inflammatory gels (like Voltaren Emulgel) can benefit inflammatory conditions in tissues that are immediately under the skin. These gels can be purchased over-the-counter from most pharmacies, without prescription. (Unfortunately there is little proven benefit for using these gels on deeper structures like the rotator cuff in the shoulder).
Instructions:
For an acute injury, massage gently. For a longer standing problem, massage firmly enough to be uncomfortable, but not so hard as to cause pain. If it is getting painful, move the zone of massage away – nerves in particular don’t like ice massage. Keep peeling the cup away as needed. Return the ice-block to the freezer when you have finished. You may need to wrap it in gladwrap if you have a frost-free freezer
Ice massage can be performed as often as comfortable, but should be done AT LEAST ONCE EACH EVENING. If there is swelling, an ice-pack for 10 minutes every waking hour will be of use.
DO NOT ice massage if:
Some Tips:
