Temperature Contrast Therapy for Fibromyalgia

Temperature contrast therapy is a form of treatment that depends upon the use of temperature application (either hot or very cold) to either a specific location on the body or overall on the body. The effectiveness of temperature contrast therapy depends upon the type of therapy used and, of course, the condition being treated. Temperature contrast therapy is used in a number of different setting and for a large range of different purposes. This article will focus on potential uses primarily as they relate to treating fibromyalgia. If used right, temperature contrast therapy can, - Reduced painrn- Increase alertnessrn- Relax the muscles rnTemperature Again, the idea behind these kinds of therapies are typically to use either hot (but bearable), cold, or a combination of both. The question for this, is what does it do for you? Cold Temperatures The application of cold can be helpful. This can be an overall body cold exposure in the form of an ice bath, or performed on a specific location with an ice pack or bag of ice. Now, there are differing positions on this, so you may hear differently and it is not a settled issue. Prolonged exposure to cold can exacerbate some symptoms for fibromyalgia sufferers. It tends to make muscles tighter, which is not desirable for someone suffering from fibromyalgia. Prolonged cold exposure has more of a positive affect for things like acute injuries, but it is probably not wanted for therapy aimed at reducing chronic pain symptoms such as fibromyalgia. So, does that mean any kind of cold exposure is undesirable? Not necessarily. There are two situations where we would recommend cold therapy. Using brief cold to help with brain fog Many, but not all, people with fibromyalgia suffer from what is typically known as ‘brain fog.’ With this condition, people feel groggy and not very alert. This is due to, among other changes, a decrease in a chemical found in the brain called norepinephrine. Brief cold exposure can cause a spike in norepinephrine, helping to, at least temporarily, alleviate brain fog. Like many therapies, there is a decline in the ability of this therapy to have the same degree of affect if used frequently. This doesn’t mean it shouldn’t be used. It just means that you should save it for days when brain fog is the worst and you need to be alert. Where to apply The key here is that you want a spike in heart rate. You know that feeling you got as a kid when you first jumped into a cold lake? That is the feeling you should have. We prefer local application. This still gives you the temporary increased alertness that is desired, but lessens the amount of increased muscle tension that can occur. Some places on the body tend to be more sensitive to temperature than others, and cause a larger increase in heart rate and a larger increase in alertness. The areas most responsive are the neck, solar plexus (the area right near where your ribs meet) and the temples. Hold the ice pack or bag of ice for no more than 20 seconds. We won’t expand on it in detail here, but there are very different reactions between short and long term ice application, so more is not better. If you do this more than once, make sure to take at least 10-15 minutes in between applications. It should go without saying, but if you have cardiovascular issues that prevent you from having a high heart rate, do not use this! Heat Application A hot shower or time in the hot tub can be relaxing. This is partly due to the heat. Although people with fibromyalgia typically do not receive as much relief from this as people without fibromyalgia, it still can be relaxing. You can choose to do light stretching during this time as well. If you have a means to use this and find it helpful, feel free to do it as needed. The only recommendations we have are fairly obvious ones. Don’t let the water be so hot as to be scalding, don’t stay in so long if you are feeling woosy/dizzy, and make sure you are well hydrated beforehand. Also, as with cold application, if you have cardiovascular issues, check with your doctor first before performing this. Contrast Methods The idea behind contrast methods is to use the sudden and large change in temperatures of water as a means of therapy. In some ways, this is the best of both worlds in that the cold water wakes you up and makes you focused, while the hot water relaxes your muscles and calms. This makes temperature contrast therapy a great addition to the routine of anyone who suffers from fibromyalgia! Also, the contrast between the two seems to help the cold water intervals stay more effective. A lot of people find this comforting and make it a part of their daily routine. The easiest way to do this is make it a part of your shower. You are welcome to play around with different lengths of hot and cold, but most people find 10 seconds cold followed by two minutes warm to be about right. In close Play around with the different methods. These are an easy addition to a daily routine and most people find it enjoyable once they get used to it. Many people, whether they have fibromyalgia or not, will find it a great addition to their routine.