Using a keyboard and doing other repetitive office tasks can lead to achy wrists and hands and even to carpal tunnel syndrome (CTS) and other repetitive stress injuries (RSI).

I can speak with some authority on wrist and hand health. In addition to writing for The Office Rat every morning, I do three or four massages and an hour or so of insurance paperwork every afternoon, and I often end the day playing percussion for an African dance class. It’s no surprise that at the end of some of these days, my wrists are stiff and sore.

Contrast Hydrotherapy to the Rescue

Contrast hydrotherapy is the alternating application of cold and heat to promote circulation and reduce pain and inflammation. Cold reduces pain and swelling. Heat increases mobility. Alternating the two treatments gives all of those benefits, and it creates a circulatory “pumping” effect that speeds healing.

As long as you take the precautions mentioned below, contrast hydrotherapy is very safe. As always, though, if you have any concerns or experience any discomfort, stop the treatment immediately, and consult your doctor.

Contrast Hydrotherapy for Wrists and Hands

The best set-up is to have a large, double-sided sink, but buckets, dish pans, or other containers large enough to dip your hands and wrists into will work just fine. Have a towel handy, also, to dry up after your soak.

1. Fill one container with cold water and some ice cubes. Start with just one tray of ice cubes and gradually increase the amount of ice in future treatments.
2. Fill the other container with hot water, as hot as you can comfortably stand.
   Important: ensure that the temperature of the hot water is safe before you dip your hands in the cold water; your ability to accurately rate how hot the water is will be affected by the cold.
3. Immerse your hands in the cold water for about 30 seconds.
4. Immerse your hands in the hot water for about 90 seconds.
5. Alternate between the cold and hot water 3-5 times.
6. Always end with cold water.

Today’s Sources

I first learned contrast hydrotherapy in massage school. Much of that curriculum was based on the classic Manual of Hydrotherapy and Massage. I also consulted the following sources.

The Complete Book of Water Healing

Contrast Bath Hydrotherapy, Ithaca College Performing Arts Medicine

Don’t pour cold water over hydrotherapy, PeakPerformance

Carpal tunnel syndrome, University of Maryland Medical Center

Alternating hot and cold water immersion for athlete recovery: a review, ScienceDirect