Contrast Bath – a Hot Tub and a Swimming Pool

This is a side story of the post “Exercise as Part of Your Travel Plans.” 

After the great run in Savannah, a bonus treat was a hot tub at the hotel (I love hot tubs!).  They also had a (cold) swimming pool next to it, so I dipped myself up to the waist cooling the legs and hips until they got slightly numb.  And then, I soaked into the hot tub and massaged the calves, thighs and feet.  I repeated 4 times.  Although my calf had already been sore for a few days, that was gone, and other areas of the legs didn’t get sore next day either.

This is a type of hydrotherapy called a Contrast Bath alternating between hot and cold.  It is more beneficial and powerful than a heat application only.  I already emphasized the benefits of heat in the post “Moist Heat Packs,” but the primary effects of cold are:

• Reduces inflammation by vasoconstriction
• Relieves pain (Analgesic/Anesthetic) 
• Relaxes contracted muscles by decreasing the nerve and muscle response
• As the secondary effect, reverses the initial responses to return to the body’s normal, uniform, internal stability (homeostasis)

With the alternate hot and cold application, cold constricts the blood vessels, and the blood draws away (vasoconstriction), while heat helps expand the blood vessels, and new, fresh blood draws in (vasodilation).  This repetitive motion acts as a pump to promote great increase in circulation and relieve congestion.  If you apply it to the whole body, it benefits respiration and metabolism as well as circulation.  Because of the benefit of the homeostatic response (warming up to the usual body temperature), it is best to finish with the cold application.    

I now mainly use this hot and cold therapy as preventative maintenance for my hands and forearms; putting my hands into ice water and warm water alternately.  For anybody who works with their hands and fingers, it is highly recommended to avoid injuries.

Self-Massage Tools

The Stick

When I was training for marathons, I bought The Stick at the expo of one of the races.  It is a massage tool.  I was told that no matter how hard you roll it, it wouldn’t harm your muscles, and it is true for me.  But, don’t roll it on the bones; it does hurt.  There are many types, but I have a Sprinter Stick pictured below.

I use it on my quadriceps, hamstrings, calves, IT bands, hips, buttocks, and wherever it’s sore.  It’s a good tool to loosen up the muscle (tibialis anterior) right outside of the shinbone (tibia). 

I’ve had really good results.  When muscles feel tired especially after a long run, I use it, and it seems I get less sore later.  Of course, it doesn’t feel anything like getting a massage, but to relieve tightness and soreness, it is a quick fix.  I would recommend this to anybody including teenagers who are active in sports.

Thera Cane® / Body Back Buddy™

Thera Cane

These tools are for massaging trigger points.  The Thera Cane was mentioned in The Trigger Point Therapy Workbook by Clair Davies, but it’s probably because the Body Back Buddy wasn’t available back then.  After some research, I bought Body Back Buddy recently just because it has more knobs.  I never used a Thera Cane, so I can’t say which is better.  It works fine as I know where my trigger points are, but I’m still learning how to maneuver it as it is cumbersome and a little heavy.  A Thera Cane may be easier to use.  

I bought this especially to treat trigger points in my shoulder blades.  As a massage therapist, I use arms all the time, so I get trigger points in the middle of the shoulder blades (infraspinatus).  I know the benefits of massage, so I try to self-massage every day. 

Even if you can’t afford to get a massage as often as you would like, you can use these tools to take care of yourself.  Happy Massaging!