Carrie L. Mills, L.M.T.
Contrast Showers
1/13/13,
10:34 p.m.
Chronic pain is not an easy topic to tackle. Probably the
biggest reason for that is how very diverse its causes are. Experts attest that, regardless of how it
happens, around one hundred million Americans suffer from chronic pain and the cost of that suffering is $560
billion to $635 billion (2010) which, according to The American Academy of Pain
Medicine, combines the medical costs of pain care and the economic costs
related to disability days and lost wages and productivity.” (The American
Academy of Pain Medicine, 2011)
Unfortunately, the monetary cost is not all that is
involved. There are other, equally important costs associated with chronic
pain. A few of those are back pain, particularly the lumbar region; neck &
shoulder pain; headache & face pain. (American Heart Association ,
2011)
Those are the most common forms of chronic pain that I encounter in my
profession as a massage therapist.
This article is in no way meant to second guess your primary
care physician or any other medical professionals. The point of this series of
articles about easing chronic pain are to introduce and reintroduce ideas that
you may or may not have considered in an effort to address your own pain. Please be careful to read the
contraindications involved with each possible option because they are not
suited to every person.
Contrast
Showers:
What is a
contrast shower?
Simply put, a contrast shower is one in which you alternate
between hot water and cold water. This
particular treatment is a variation of contrast baths that are a staple of
hydrotherapy treatments. Immersion in two tubs of water extremes is really ideal
however, to make this treatment friendlier to your average person, contrast
showers are a wonderful alternative. It does not have quite the same punch but
it does garner noticeable results.
What does
it do?
A contrast shower increases blood flow which means more
oxygen, relaxes tightened (hypertonic) muscles; may help stop migraines if the
shower is done when the first symptoms are noticed; alleviates fatigue; invigorates;
eases inflammation.
Those who have:
§
Cardiovascular issues
§
Diabetes
§
Hepatitis
§
Kidney Disease
§
Multiple Sclerosis
§
Seizures
§
Obesity
§
Pregnancy
§
Inability to tolerate heat
§
Someone who is very frail
§
Ingested alcohol or prescriptions prior
§
Those who’ve just eaten
§
Asthma
As always consult
with your physician before engaging in any behavior that might alter your
condition.
How is it
done?
It’s actually very simple.
1.
Turn on the shower and let it get hot. Not so
hot that it scalds. The recommended temperature is 102-110 degrees.
2.
Step in and allow yourself to become thoroughly
warmed for two to five minutes.
3.
At this point, change the water to cold and
remain under it for 30 seconds – 1 minute. The recommended temperature for cold
is 65 degrees or less. Use your good judgment.
4.
Go back to hot water for 2 minutes.
5.
Change to cold water for 30 seconds – 1 minute.
6.
Go back to hot water for 2 minutes.
7.
For the last time, turn the cold water on and
spend another 30 seconds – 1 minute under it.
That, folks, is all there is to it.
Helpful
Tips:
·
Bear in mind that this can be done on a smaller
scale by soaking painful joints in alternating wash pans of hot and cold water.
This is particularly useful for arthritis sufferers. Swollen hands and feet can benefit tremendously
from the contrast of hot and cold water.
Mind the temperature!
·
This is a useful treatment for a sprained joint.
·
If the extremes of hot and cold are simply too
much for you, begin slowly with a warm and cool shower. You will still reap benefits from this.
·
It is useful to know that while chronic pain is
often exacerbated by other issues such as fatigue, contrast showers do address
that and through that you may find yourself experiencing a lesser degree of
pain and it may even lessen depression brought on by the fatigue. Pain is a
tiring thing and fatigue is a beast all its own. Don’t underestimate what
fatigue can do to you.
·
The best way to know if something is working for
you is to keep a journal in which you record the pain you are experiencing on a
daily basis. Chronic pain can give the impression that it is never better
because it is always present. The easiest method I know is to use the pain
scale of 1-10, 1 being the least amount of pain and 10 being excruciating. Find what works for you.
·
I am a massage therapist, not a doctor. I cannot
prescribe anything to you. I can barely suggest things to you. As always, use
your judgment and if in doubt, call your doctor.
Chronic pain is manageable and I would urge you to believe
in your ability to heal as well as your right to be the first one is charge of
your health. Take an active part to take care of you because no one else
can ever do it so well. Whether it is following
doctors orders, taking contrast showers, utilizing a future topic we cover, or
a method all your own, be proactive about your well-being. The positive aspects of that alone can make a
difference. (Did you know, for example,
that feeling in control and feeling as though you are helpless, evoke two very
different physiological responses? One, you run at a more optimum level,
thoughts clear, a sense of well-being, heightened immunity…the other causes
sickness through lowered immunity, less urine output, and depression. I will
let you guess which one is which.)
I would also urge you to do your own research into the
benefits of hydrotherapy. There are many different treatments out there for you
to explore. Find what best suits
you. I will leave off with a quote about
water that I love and hopefully you will too…
"We must pay respect to water, and feel love and gratitude, and receive vibrations with a positive attitude. Then, water changes, you change, and I change. Because both you and I are water"
--Masaru
Emoto, "The True Power of Water"
Works
Cited
American Heart Association . (2011). Heart Disease
and Stroke Statistics.
Marybetts Sinclair, L.
(2008). Modern Hydrotherapy for the Massage Therapist. Baltimore:
Lippincott, Williams, & Wilkins.
The American Academy
of Pain Medicine. (2011). AAPM Fact & Figures About Pain.
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