Forget cold compress. Lately, social media has become obsessed with rolling a frozen water bottle under the feet for instant pain relief. But does this hack work?
Dr Saikat Jena, consultant orthopedic, joint replacement surgeon, and sports medicine specialist, Wockhardt Hospitals, Mira Road, said using a frozen bottle may be a brilliant hack for those seeking instant relief from excruciating pain. “It can be ideal for those with acute injuries like sprains, fractures, muscle soreness, and swelling. Cold compression is always used to reduce blood flow to the affected areas. This can help numb and reduce pain intensity,” said Dr Jena, adding that the rolling motion can help relax muscle tension.
Notably, cold reduces cellular activity in the injured tissue, which decreases tissue damage and inflammation. “The cold temperature slows down nerve signals, making you feel less pain temporarily,” said Dr Udit Kapoor, orthopaedic consultant, Metro Hospital.
This method is helpful for those who want immediate pain relief from sports injuries or physical strain.
Use it in the first 48 hours after an acute injury or for chronic pain flare-ups, recommended Dr Kapoor. “Never try to apply a hot pack when it’s a fresh trauma. As it’s already inflamed, applying heat may aggravate the inflammation. So this bottled ice method can help provide some relief,” said Dr Kapoor.
How to do it?
- Take a plastic bottle and fill it with three-fourths water.
- Freeze it without the cap.
- Take out the frozen water bottle. Put back the cap on. Roll your foot gently across the bottle.
However, one needs to understand that it may not be effective for everyone, especially in the case of chronic pain or conditions. “While bottled ice may seem beneficial if used too much, it can cause a range of side effects,” said Dr Jena.
Applying a frozen water bottle directly on your skin for a longer duration can irritate your nerves and cause skin damage and frostbite. “Individuals are advised to use frozen bottles in moderation no matter how good it may feel. Do not use it for more than 10 to 15 minutes or take breaks in between,” said Dr Jena.
You can even use a cloth or towel as a barrier to protect your skin from any harm. “If the pain worsens, consult a doctor,” said Dr Jena.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
