Ice Massage For Tendonitis And Muscle Pain: A How-to

It's not clear why it's so effective for tendonitis--but it is. And I know people who have back and other muscle pain that nothing else but ice massage will relieve.

How is it different than just using an ice pack? With ice-massage, you apply the ice directly to the skin, but keep it moving throughout the treatment.

Ice massage works best for small areas--the size of a dollar bill or smaller. Working in a small area allows you to get it really cold.

How To: Ice Massage for Tendonitis and Muscle Pain

Freeze water in small paper cups (at least four per day).
Peel the top of the paper cup away, using the remaining paper as a kind of handle to help you hold on to the ice.
Get comfortable, with a towel under the area you'll be massaging (to catch the drips from the melting ice).
Massage the ice over the tendon or painful muscle for five minutes or until the area is numb. Keep the ice moving, slowly and steadily.
Spend proportionately more time on the most painful spot, pressing the ice gently into it (while still keeping the ice moving). Applying gentle pressure increases the effectiveness of the ice.
Continue massaging with the ice for at least five minutes, or until the area is numb. (Prior to numbness, you will likely feel three stages: cold, burning or pricking, and aching.) Don't massage longer than five minutes after the area becomes numb.
Do this at least four times per day. Just make sure that the area is warm and has feeling before re-applying ice. Continue performing ice massage until the tendonitis or muscle pain has resolved.

Icing Safely
A few tips will help you use ice massage safely and effectively:
Keep the ice moving. Letting it rest for too long directly on the skin can cause frost-bite.
Apply ice until the area feels numb, and then no more than five minutes after that.
Wait until the area is no longer numb and is warm to the touch before applying ice again.
Don't use ice if you have rheumatoid arthritis, Raynaud's Syndrome, cold-allergic conditions (e.g. ice causes you to break out in hives), paralysis, or areas that don't have full feeling.

By:Nancy Hausauer

Nancy Hausauer is a licensed massage therapist, energy healer, and writer specializing in natural healing and wellness techniques. She has a private practice in Tacoma, Washington, U.S. To learn more natural ways to support health and wellness. www.Tacoma-Massage-Therapy.com/ and www.The-Energy-Healing-Site.com/ .