2016 June

I have heard it said that the only person without stress…
…is dead!

That being said, I was catching up on reading from May 2012 and perused an article outlining ideas to help limit stress.  See what you think…

  • Manage time with a schedule
  • Get plenty of rest
  • Eat well
  • Say “no” when asked to take on one more thing
  • Speak up when you need a hand

I was encouraged that the list actually seemed doable.  You know what I mean?  Sometimes I see lists like this and actually accomplishing things listed ADDS stress to my day!  Someone once told me that if I have a hard time saying no to try saying “I wish I could say yes right now, but I can’t.”

As I got along further in the article then came the list that I was dreading, the “Add These Things To Your Day and Magically Create More Time (and less stress) For Yourself” list…here it is:

  • Exercise
  • Write
  • Feel
  • Enjoy a hobby
  • Get a massage
  • Be where you are with your mind, body, and spirit

I was not as stressed by reading the list as I thought I would be.  How about you?  Of course exercise tops the list but I was happy to see massage on listed (as I am sure you would have guessed) and as far as hobbies go…well, I should be the most relaxed person around!!

The last item took me for pause…be where you are.  That is good, isn’t it?  Rather than phone someone not present, talk to the person you are with.  Rather than text someone not there, find out about the person that is.  I just love that!!

The Great Controversy – Heat vs. Ice

A great question I am asked often: “Do I use heat or ice?”

My answer: ICE!

Why?
Heat is a vasodilator.  Ice is a vasoconstrictor.

Meaning…
heat opens things up letting fluid in. Result?  Decreased range of motion.  Heat feels so comfy on an injury but once removed that area becomes stiff and fluid filled.  Ice on the other hand causes blood vessels to constrict and push fluid out encouraging range of motion.  Ice numbs and injury and once removed promotes movement.

That being said, applying a bit of heat and then immediately following with ice induces a nice mechanical pumping of fluid. That is called cryotherapy.  But ICE is the key.  To ice correctly, remember CBAN.

C – COLD
Always place a thin fabric between the ice pack and your skin.  If the layer is too thick it will not feel ‘cold’ to the skin and your icing is sunk!

B – BURN
Cold sensation lasts approximately three to five minutes and a burning sensation appears.

A – ACHE
Burning sensation will fade into an ache.

N – NUMB
Aching sensation is followed by numbness.  Once numbing occurs, remove ice as continued application following numbing may result in tissue damage.  Allow 1 hr following numbing before reapplying ice.

How Long?
Knees – 15 min
Quadriceps and hamstrings – 20 min
Ankles, feet, elbows – 10 min

Being careful not to overdo it, tissue thickness of the injured area determines the length of the ice application.  They say ice should be used up to three days following the injury but I have personally used it longer if needed.  I think their point is that if an issue persists, perhaps ice is not the answer and your wisdom may lead you the doc!

If you are thinking, “Wow, that application routine doesn’t sound too comfortable!” you are correct! Proper, timely icing is NOT comfortable but the benefits of a speedy recovery and return to activity is worth it.

Back to Top