Arthritis Pain Relief: Ice or Heat?

Arthritis is a common condition that affects millions of people, causing chronic pain, stiffness, and swelling in the joints.

Osteoarthritis is the most common type of arthritis. Unlike rheumatoid arthritis, which is an autoimmune disorder, osteoarthritis occurs as the cartilage that cushions the ends of bones wears down over time, leading to joint pain and discomfort. This wear and tear can limit your ability to perform daily activities, which makes pain management critical for maintaining your quality of life.

"As osteoarthritis gets worse, using treatments like ice and heat becomes important for staying active and maintaining a good quality of life," says Hayden N. Box, MD, a Mass General Brigham orthopedic surgeon who cares for patients at Massachusetts General Hospital and Newton-Wellesley Hospital.

Dr. Box encourages using ice and heat to help relieve arthritis pain. Ice can reduce swelling and numb pain, while heat can ease stiffness. Learn how these simple methods can help you manage your condition, stay active, and keep doing your daily tasks.

Arthritis pain relief and management

When it comes to relieving arthritis pain, choosing between applying ice and heat to painful areas can be confusing. Both treatments can help, but they work in different ways. Because osteoarthritis involves the breakdown of cartilage, using the right approach can improve your comfort and mobility.

“I generally recommend patients apply ice on painful joints to reduce pain and inflammation and use a heating pad on achy, tight muscles to help the muscles relax,” explains Dr. Box.

When to use ice for arthritis pain

Use ice after activities like running, climbing stairs, or gardening that may strain your joints and lead to swelling. If your arthritis pain is sharp and your joints feel warm to the touch, ice can help relieve discomfort and prevent further joint damage. In some cases, alternating between ice and heat can be beneficial. For example, you might use ice right after running to reduce swelling, then apply heat later to relax stiff muscles.

How ice helps with arthritis

Applying ice to areas that are affected by arthritis offers several benefits that can ease your discomfort and improve your ability to move. Applying ice can:

• Reduce inflammation: Ice helps constrict blood vessels, which can reduce swelling in your joints caused by arthritis, including osteoarthritis of the hip. This form of arthritis is particularly common and can significantly impact mobility.
• Numb pain: Cold temperatures slow down nerve signals, which can decrease the sensation of pain.
• Cool hot, swollen joints: Applying ice can cool down areas that feel warm due to arthritis-related inflammation.

How to use ice safely  

To get the most benefit from ice therapy while protecting your skin and tissues, it’s important to use ice correctly. Here’s what you can do to avoid injury:

• Wrap an ice pack or a bag of frozen vegetables in a thin towel before applying it to your skin.
• Place the ice on the painful area for 15 to 20 minutes.
• Use ice every few hours as needed, but be sure to give your skin a break between sessions.

When not to use ice for arthritis pain

While ice can be a great tool for managing arthritis pain, it’s not suitable in every situation. Ice might not be the best choice if:

• You have poor circulation or conditions like Raynaud’s disease.
• The area is numb, or you have nerve damage.
• Your arthritis pain is more chronic without recent swelling.

Talk to your health care provider before using ice for arthritis pain if you have conditions like Raynaud’s disease.

When to use heat for arthritis pain

Heat therapy often works better for soothing stiff joints and relaxing muscles affected by arthritis. Ask yourself if your pain feels more like stiffness or a persistent ache. If so, applying heat might bring you the relief you need.

How heat helps with osteoarthritis

Using heat on sore or stiff joints can bring significant relief, especially when dealing with chronic arthritis pain. Applying heat can:

• Increase blood flow: Heat helps expand blood vessels, improving circulation and bringing more oxygen and nutrients to your sore joints.
• Relax muscles: Warmth helps your muscles relax, making it easier to move stiff joints caused by osteoarthritis.
• Ease chronic pain: For long-term arthritis pain, heat can provide comforting relief that lasts.

How to use heat safely

Apply heat safely to manage arthritis pain and avoid burns or irritation. Here’s what you can do:

• Use a heating pad, warm towel, or soak in a warm bath.
• Apply heat to the painful area for 15 to 20 minutes.
• Ensure the heat is warm, not hot, to avoid burns, and check your skin regularly.

Heat can be helpful before activities that require flexibility, such as yoga, stretching, or light exercise, as it helps loosen stiff joints and muscles.

When not to use heat

Although heat can effectively manage arthritis pain, avoid it in certain situations. Avoid using heat if:

• Your joints are already swollen or feel warm to the touch.
• You’ve had a recent injury or flare-up.
• You have any skin conditions that could worsen with heat, such as eczema.

When to talk to your doctor about managing arthritis pain

If you're unsure whether to use ice or heat, or if your arthritis pain doesn’t improve with these treatments, it is important to not ignore joint pain. Ignoring it can worsen your condition and lead to further complications. Talk to your doctor to get advice early and prevent long-term damage. They can recommend the best options for managing your pain and keeping your joints healthy.