The short answer from a rheumatologist
A: Applying heat or cold to a painful area is a simple, inexpensive method for relieving pain. Cold reduces swelling and numbs the area. Heat loosens up muscles, increases flexibility and increases circulation. For an acute injury, such as a pulled muscle or injured tendon, the usual recommendation is to start by applying ice to reduce inflammation and dull pain. Once inflammation has gone down, heat can be used to ease stiffness.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
For a chronic pain condition, such as osteoarthritis, heat seems to work best. However, some people find that cold also helps to dull the pain.
So what’s the answer? Try them both and use whichever works best for you.
Exercise is an important part of treatment for osteoarthritis. Heat and cold can also be used to make exercising a little easier. Try using heat before exercise to loosen up muscles and cold afterward to minimize any achiness.
For heat, soak in a warm bath, hot tub or whirlpool for about 20 minutes. Or take a warm shower. Dress warmly afterward to prolong the benefit. A heating pad is another good way to warm up an area. You can also buy moist heat pads. Or, heat a damp washcloth in the microwave for about 20 seconds. Test it to make sure it’s not too hot. Wrap it in a dry towel and apply it to the painful area.
For cold therapy, use an ice pack. Apply for 20 minutes at a time. Gel-filled cold packs are inexpensive and available in different sizes and shapes. Keep several in the freezer. Frozen peas or ice cubes in a baggie also work.
— Rheumatologist Chad Deal, MD
Learn more about our editorial process.
Both can help reduce pain, but they’re very different in terms of origins, philosophies and practices
Simple exercises like tendon glides and finger lifts can have a big impact
Safe to wear for most people, compression socks promote better blood circulation in your legs
Arthritis, migraines and endometriosis are common causes of chronic pain
Some creakiness is typical after rest, but longer-lasting stiffness may be other issues
Research is inconclusive, so don’t stop eating tomatoes, potatoes and peppers just yet
Not all signals of physical pain actually make it to our brains — and you have some power over it
From heating pads and ice to exercises and splints, find the relief that works for you
Your metabolism may torch 1,300 to 2,000 calories daily with no activity
A gentle touch in all the right places may help drain your sinuses