Contrast bathing for swelling after hand and wrist injuries

Please speak to a healthcare professional before following the advice below.

• Do not start contrast bathing until at least three days after your injury.

• If you have any wounds on your hand or wrist only use contrast bathing when your wound is healed and all stitches have been removed.

• If you have dissolvable stitches, only start using contrast bathing when advised by your therapist.

What is contrast bathing?

Following an injury to the hand or wrist it is common to have swelling in the area. During this time there are some techniques you can use to help reduce the swelling. Contrast bathing stimulates the blood flow to your hand. This helps reduce the pain and swelling, making the hand and wrist easier to move.

Contrast bath therapy is also known as “hot / cold immersion therapy”. It is a treatment where you place a limb (arm, leg, hand, or foot) in warm water, followed by the immediate placing of the limb in ice water. You repeat this several times, alternating between hot and cold.

Instructions for contrast bathing

• Take two buckets or washing-up bowls. Fill one with ice cold water and the other with water at the temperature of a good hot bath. The hot and cold temperature needs to be manageable. Everyone has different tolerance levels. Have a supply of hot water nearby for topping up.

• Place your hand in the warm water first. Aim to keep it in the water for one minute. While your hand is in the water, gently try to make a fist and spread your fingers wide.

• When your hand is warm and pink, plunge it in to the cold water until your skin reaches the temperature of the cold water. Try to keep it in the water for one minute.

• Repeat this process 10 times, finishing with warm water.

• Dry your hand with a towel.

Follow the above steps at least each night and morning, but every two hours if your pain and swelling are bad. Please follow the advice of your doctor or therapist.

Other tips to help reduce swelling

As well as contrast bathing the following tips can also help to reduce swelling:

• Keep your hand elevated (above your heart) when at rest.

• Gently move your hand and wrist for exercises and during activities, unless your health professional has told you not to.

• Gently stroke your hand from the finger tips towards the elbow. This manually moves some of the swelling.