Water therapy is a simple and inexpensive way to relieve pain and stiffness. According to the Arthritis Foundation, warm water applications are best for soothing stiff joints and tired, achy muscles. Cold is best for decreasing swelling and inflammation while numbing the pain associated with an acute injury or over training. There are also many positive psychological benefits related to water therapy.
Warm Water Therapy
Heat application is a natural remedy for muscle tension, joint pain and stiffness and soft tissue rehabilitation. Those with chronic conditions such as fibromyalgia and arthritis also benefit from warm water applications. The warmth of the water increases body temperature and circulation, aiding the body's natural healing mechanisms. You can submerge yourself in a hot tub, whirlpool bath or bathtub, or simply soak the affected body part in a basin of water. A warm water soak can ease stress and relax the mind. Limit warm baths to 20 minutes or less and avoid heat applications for 48 to 72 hours following an acute injury.
Ice is an Effective Pain Reliever
Ice is beneficial to reduce swelling and control pain after an acute injury such as a sprained ankle or strained muscle. Regular application can also promote healing and treat chronic inflammation. To protect the skin, place a wet cloth between the ice pack and the skin, then secure the ice pack with an elastic wrap. Limit application to 20 minutes. Repeat several times throughout the day for optimal benefits.
Immersion Therapy
Many athletes find a cold water immersion speeds recovery and reduces muscle soreness following intense training and competition. The cold water helps the circulatory system flush out waste products, promoting healing and recovery. The water temperature should be between 54 to 60 degrees Fahrenheit. The first few minutes will seem unbearable, but it is important to stay in the bath for 8 to 10 minutes. Follow with a warm shower within the hour to alleviate muscle stiffness.
Contrast Therapy Using Hot and Cold
Contrast baths have proved to be effective at reducing delayed onset muscle soreness, or DOMS, following strenuous activity. According to the National Strength and Conditioning Association, the contrast baths reduce pain, speed recovery and improve performance of subsequent training sessions compared to general rest. Typical application is a 1-minute ice bath followed by a 2-minute hot bath. The temperature of the ice bath should range from 50 to 59 degrees Fahrenheit, while the hot bath should be between 98 degrees to 104.
Aquatic Therapy Provides Relief
Aquatic therapy exercises have proved to be effective in treating a number of painful conditions ranging from arthritis to fibromyalgia. The water provides a supportive environment, enabling freedom of movement. The resistance of the water promotes muscular strength and endurance while improving balance and stability. According to the Aquatic Therapy and Rehabilitation Institute, ideal water temperature is 92 degrees Fahrenheit, though a range of 82 to 98 degrees is appropriate.
Watsu
Watsu is a form of massage, performed in the water. The bouyance provided by the water takes the weight off the musculoskeletal system, enabling the therapist to manipulate the body with ease. Watsu is typically performed in water that is 92 to 94 degrees Fahrenheit. This form of water therapy aids in decreasing muscle tension and promotes a deep state of relaxation. To find a licensed therapist in your area, visit the website of the Worldwide Aquatic Bodywork Association (WABA).
Mix it Up
To enhance the therapeutic effects of the water applications, add herbs or bath salts to the water. To reduce pain or calm the nerves, add a few hand fulls of fresh lavender or rosemary to a bathtub. You can also use essential oils, adding 6 to 12 drops directly to the bath water. For swollen joints or general aches and pains, put 1 lb. of Epsom salts in a warm bath and soak for 20 minutes.
References
- Arthritis Today: Using Heat and Cold for Pain Relief
- "Journal of Strength and Conditioning Research"; The Effect of Contrast Water Therapy on Symptoms of Delayed Onset Muscle Soreness; J. M. Vaile, et al, August 2007
- Aquatic Therapy & Rehab Institute: Aquatic Therapy Temperatures
- Dr Weil: Watsu
- "Integrative Medicine"; Alan Pressman, et al; 2000
