Ice or Heat: What’s Better for Soothing Arthritis Pain?

Your arthritis is causing joint pain, stiffness and inflammation. And you’re about to reach for a heating pad or an ice pack to get some relief. But is heat or ice better for arthritis?

Both are good options, with heat therapy soothing stiff joints and cold therapy reducing pain. In fact, some people find the best relief when alternating between both.

Rheumatologist Rochelle Rosian, MD, explains when to use heat or ice for arthritis and provides some guidance on how to alternate between hot and cold therapies.

How do heat and ice help with arthritis pain?

Heat and ice are both simple, inexpensive methods for relieving arthritis pain. Common types of arthritis include osteoarthritis, rheumatoid arthritis, gout and psoriatic arthritis.

“Cold reduces swelling and numbs the area, while heat loosens up muscles, increases flexibility and increases circulation,” outlines Dr. Rosian.

Cold therapy works by contracting your blood vessels, which reduces blood flow to your joints and muscles. Heat therapy, on the other hand, dilates your blood vessels, which improves your circulation.

Heat for arthritis pain

Is heat good for arthritis pain?

Yes — and to safely apply heat, Dr. Rosian suggests soaking in a warm bath, hot tub or whirlpool for about 20 minutes. You can also 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,” she recommends. “Test it to make sure it’s not too hot. Wrap it in a dry towel and apply it to the painful area.”

Pros of using heat for arthritis pain

The benefits of using heat therapy include:

• Relaxes muscles.
• Reduces muscle spasms.
• Loosens joints.
• Reduces muscle and joint stiffness.
• Increases flexibility.
• Increases circulation.

Cons of using heat for arthritis pain

Heat therapy can be a good tool to help with your arthritis pain, but you need to be careful about what temperature you’re using — if it’s too hot, you can burn your skin.

There’s no universal temperature when it comes to heat therapy, so you’ll want to find one that’s comfortable for you. A good recommendation is to keep your shower temperature between 92 and 100 degrees Fahrenheit (33.3 and 37.7 degrees Celsius).

“If there is injury or inflammation, using heat and the resulting increase in blood flow could lead to an increase in swelling,” warns Dr. Rosian.

Ice for arthritis pain

The easiest way to apply cold therapy is to use an ice pack. Apply for 20 minutes at a time. Gel-filled cold packs are inexpensive and available in different sizes and shapes.

“You’ll want to keep several in the freezer,” says Dr. Rosian. “Frozen peas or ice cubes in a baggie also work.”

Pros of using ice for arthritis pain

The benefits of using cold therapy include:

• Reduces inflammation and swelling.
• Reduces pain.

Cons of using ice arthritis pain

Cold therapy can help manage your pain. You should wrap any cold or frozen items in a towel before using them on your skin. If you don’t, you risk frostbite or damage to your skin.

Can you alternate between heat and ice for arthritis pain?

When it comes to heat or cold for arthritis, try them both and use whichever works best for you. You may opt for heat therapy in the morning and then turn to cold therapy later in the day.

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.

For a chronic pain condition, such as osteoarthritis, heat seems to work best. But Dr. Rosian shares that some people find that cold also helps to dull the pain.

“Remember that exercise is an important part of treatment for all arthritis. Heat and cold can also be used to make exercising a little easier,” she adds. “Try using heat before exercise to loosen up muscles and cold afterward to minimize any achiness.”

Bottom line?

When it comes to heat or cold therapy, the choice is yours. Depending on the symptoms you’re experiencing, one may work better than the other — or you may find that a combination of using both heat and cold therapies helps alleviate your symptoms.

And if you’re still unsure which one is best for you, Dr. Rosian says you can always talk to your healthcare provider for recommendations on how to manage your pain and discomfort.

“Heat and cold are great options to manage pain and stiffness every day or with flare-ups,” she reiterates. “So, remember, ‘heat to warm up’ and ‘ice to cool down’ to keep joints moving throughout the day.”