Arthritis relief: Knowing when to apply heat or cold, and associated techniques
Heat and cold therapy are commonly used to relieve the uncomfortable symptoms of arthritis, such as pain, stiffness, and inflammation. These simple, non-invasive methods can be easily incorporated into daily routines, offering a natural approach to arthritis management.
Cold Therapy
Ice or gel cold packs can be bought and used for cold therapy, choosing the shape and size suitable for the affected areas. Cold therapy targets the tissues and muscles close to the surface of the skin, not affecting the body's internal temperature. Cold therapy may help manage pain symptoms, as it slows down pain signals traveling to the brain, and can also reduce swelling and inflammation.
Cold therapy methods include using ice packs, gel packs, or cold wraps, and soaking affected joints in cold water. Cold therapy should be used for around 8 minutes at a time and items that have reached freezing point should be wrapped in a towel or cloth before applying to the skin. An ice massage can be done by freezing a paper cup, peeling away the top part, and rubbing the exposed ice in small circles over the sore area.
It is important to avoid using cold therapy for too long, as it can lead to skin damage or exacerbate inflammation. If the skin starts to feel numb or if a person feels increased pain or discomfort, they should stop using cold therapy.
Heat Therapy
Heat therapy may help soothe stiff joints, particularly if arthritis causes morning stiffness. Repetitive use of heat and cold therapy is safe to do as long as individuals are careful about their methods. Heat therapy should be chosen instead if a person wants to improve flexibility, reduce pain, and ease stiffness.
Different ways to use heat therapy include taking a warm shower, using a damp, warm compress, soaking in a warm bath, using heating pads or hot water bottles, using paraffin wax, and swimming or exercising in a warm pool.
Alternating Heat and Cold Therapy (Contrast Therapy)
The best practice for alternating heat and cold therapy (contrast therapy) for arthritis pain relief is to apply ice for about 15 minutes followed by heat for another 15 minutes. This method helps reduce pain, swelling, and inflammation from the ice while promoting blood flow, muscle relaxation, and healing with heat.
The Arthritis Foundation recommends taking a hot shower or bath in the morning or before exercising, taking a warm bath at the end of the day, avoiding using heat on any injury or during a flare-up, and checking skin every 5 minutes if neuropathy or another condition makes a person less sensitive to temperature changes.
Key Guidelines for Using Heat and Cold Therapy
- Ice application: Use cold packs or ice wrapped in a cloth for 15–20 minutes to constrict blood vessels, reduce swelling, numb pain, and slow cellular metabolism to prevent further damage. Avoid direct skin contact to prevent frostbite.
- Heat application: Follow ice with heat therapy such as heating pads for 15 minutes to dilate blood vessels, increase blood flow, bring nutrients and oxygen, loosen stiff joints and muscles, and soothe pain. Heat can serve as a warm-up for flexibility and mobility.
- Repeat cycle: You can alternate these for pain relief multiple times a day as needed, typically 2–3 cycles. For chronic arthritis, consistency over time improves results.
- Protect skin: Always place a towel or cloth between heat/cold sources and skin to avoid burns or frostbite.
- Monitor response: Adjust timing and methods based on personal tolerance, and stop if any adverse reactions occur.
- Professional guidance: Consult a healthcare provider or physical therapist for personalized advice tailored to your arthritis condition.
This approach effectively combines the anti-inflammatory and numbing benefits of cold with the muscle relaxing and circulation boosting effects of heat, providing comprehensive arthritis pain management.
Additional Considerations
Avoiding cold therapy for too long may damage tissue or result in frostbite. The Arthritis Foundation advises leaving a couple of hours between heat and cold therapy when alternating between both. People with neuropathy or another condition that makes them less sensitive to temperature changes should avoid cold therapy.
According to studies, people with arthritis who took part in exercise classes in a warm pool 2-3 times a week had increased range of motion and up to 40% reduction in pain.
Creative DIY cold packs can be made by filling a clean, spare sock with rice or a resealable plastic bag with liquid washing-up detergent and freezing them. A bag of frozen vegetables can be used as a cold therapy, wrapped in a thin, damp cloth or towel and applied to the affected area. Instant ice packs can be bought and used when other options are unavailable.
In conclusion, heat and cold therapy can be effective tools in managing arthritis symptoms. However, it is essential to use these methods carefully, following the guidelines provided, and seeking professional advice when needed.
- Ice or gel cold packs, suitable for affected areas, can be purchased for cold therapy.
- Cold therapy targets the tissues and muscles near the skin's surface, not affecting the body's internal temperature.
- Cold therapy may help manage pain symptoms by slowing down pain signals traveling to the brain and reducing swelling and inflammation.
- Cold therapy methods include using ice packs, gel packs, cold wraps, and soaking affected joints in cold water.
- Cold therapy should be used for around 8 minutes at a time and items that have reached freezing point should be wrapped in a towel or cloth before applying to the skin.
- An ice massage can be done by freezing a paper cup, peeling away the top part, and rubbing the exposed ice in small circles over the sore area.
- It is important to avoid using cold therapy for too long, as it can lead to skin damage or exacerbate inflammation.
- Heat therapy may help soothe stiff joints, especially those affected by morning stiffness from arthritis.
- Repetitive use of heat and cold therapy is safe, as long as individuals are careful about their methods.
- Heat therapy should be chosen instead if a person wants to improve flexibility, reduce pain, and ease stiffness.
- Different ways to use heat therapy include taking a warm shower, using a damp, warm compress, soaking in a warm bath, using heating pads or hot water bottles, using paraffin wax, and swimming or exercising in a warm pool.
- The best practice for alternating heat and cold therapy (contrast therapy) for arthritis pain relief is to apply ice for about 15 minutes followed by heat for another 15 minutes.
- According to studies, people with arthritis who took part in exercise classes in a warm pool 2-3 times a week had increased range of motion and up to 40% reduction in pain.
