Hydrotherapy: At Home Self Care Guide for Pain & Swelling


WHEN TO TRY HYDROTHERAPY

  • DETOXIFICATION & SPRING TIME - The spring is the best time to try detoxifying techniques like hydrotherapy. Spring is also the time of the Liver, and a great time to start anew.
  • INFLAMMATION & SPORTS INJURY - Aches and pains, bruising, inflammation, attributed to help with pain management, as well as improving circulation in areas applied.
  • SWELLING / PUFFINESS / WATER RETENTION - Hydrotherapy helps manually pump lymph glands; one of our primary systems of elimination, aiding in its process of filtration - swollen limbs, edema, puffiness and inflammation can be reduced with Hydrotherapy.

WHAT IS HYDROTHERAPY

This technique uses hot and cold water to move and mobilize blood. Applying hot water expands blood vessels and moves lymph fluid, blood circulation increases superficially in the extremities. Alternating to cold water contracts blood vessels, moving the blood and fluids inwards towards organs. The alternating between hot and cold creates an external pump moving blood inwards and outwards; improving circulation and aiding in lymphatic filtration.


AT HOME HYDROTHERAPY TECHNIQUE
 

TUB SOAKS
(local swelling/Injury)

IN THE SHOWER (detox/inflammation)

HOT WATER TUB (10MIN)

Fill a basin or tub with hot water to the furthest you can tolerate - without causing pain or burning. Dunk area i.e. elbow, foot, limb in tub for 3-5min.

ICE & COLD WATER TUB (5MIN)

Fill a tub 50-75% ice and add cold water - depending how much you can tolerate. Soak limb here for 1-2 minutes.

REPEAT (2-4X)

Repeat this technique 2-4times (30min-45min) daily or immediately following exercise for best results.

HOT WATER (4MIN)

Raise your showers heat gradually to the furthest you can tolerate - without causing pain or burning. Make sure to increase heat gradually to avoid burns.

COLD WATER (2MIN)

Change the water temperature to the coldest setting you can tolerate- bathe here for 2-3min minutes soaking and brushing all areas thoroughly.

REPEAT (2-3X)

Repeat this exercise 2-3 times (12min-18min) daily with your first shower of the day.