Arthritis is a condition characterized by joint pain, inflammation, and stiffness. Although there’s no cure, natural treatments like heat and cold therapy can help slow its progression and manage symptoms.
Heat and cold therapy are commonly used for arthritis because they can alleviate pain, discomfort, and stiffness in the joints, muscles, and soft tissues. These treatments may also improve mobility, increase flexibility, and enhance blood circulation, offering immediate relief. Additionally, heat and cold therapy may contribute to improved function and quality of life.
You can use a combination of heat and cold therapies based on your symptoms and the treatments you find most effective, convenient, and enjoyable. Depending on your schedule and preferences, you may incorporate these therapies into your daily routine. Aim to apply heat or cold treatments several times a day.
Continue reading to learn more about the various types of heat and cold therapy. These simple treatments may provide relief from arthritis symptoms and help you feel better.
Types of Cold Therapy for Arthritis
Cold therapy, also known as cryotherapy, decreases blood flow to the affected area, which can reduce swelling and inflammation. It may provide a numbing effect, helping to relieve pain. However, it may exacerbate muscular tension.
In general, cold therapy is most effective for painful, inflamed joints and is ideal for managing acute pain, inflammation, or swelling. It is particularly beneficial to use cold therapy after exercise or physical activity that causes discomfort. For optimal results, elevate the affected area during treatment.
Avoid using cold therapy if you have poor circulation or a sensory condition such as diabetes that impairs your ability to detect specific sensations. Consult your doctor before using cold therapy if you have cardiovascular or heart disease.
To prevent nerve, tissue, and skin damage, limit cold therapy to a maximum of 20 minutes per session. Continually check to ensure you can still feel sensations in the affected area.
Ice Pack
Apply a bag of frozen food, a bag of ice, or an ice pack to the affected area. You can also freeze a wet towel or sponge and apply it. Wrap a towel around your ice pack to protect your skin.
Keep the ice pack on for up to 20 minutes at a time, and stop the treatment if your skin begins to feel numb.
Check out some of the best ice packs for joint pain here.
Ice Massage
Use an ice cube to massage the affected area. To make a large ice block, freeze water in a paper cup.
Keep a towel handy to absorb excess moisture.
Ice Bath
You can take a full or partial ice bath to reduce inflammation and muscle pain. Limit your time in the ice bath to a maximum of 15 minutes.
Cold Bath or Shower
For a less extreme option, consider taking a cold bath or shower. According to a 2017 study, cold mist showers may help reduce pain in people with chronic inflammatory arthritis.
Types of Heat Therapy for Arthritis
There are several types of heat therapy, known as thermotherapy, available for treating arthritis. Heat therapy improves circulation by causing your blood vessels to expand, which helps deliver more blood, oxygen, and nutrients to the affected area. This may reduce inflammation, stiffness, and pain, while also improving mobility. This increased mobility can make it easier to relax, loosen up, and move.
If a heat therapy session causes swelling, redness, or inflammation, avoid further treatments until your symptoms subside. Do not use heat therapy during a flare-up or the acute stage of an injury. Consult a healthcare professional before using heat treatments if you have heart disease or high blood pressure.
Avoid using heat therapy if you have any of the following conditions:
- Diabetes
- Dermatitis
- Vascular diseases
- Deep vein thrombosis
- Multiple sclerosis (MS)
Hot Shower
Hot showers can be beneficial for preparing for exercise or starting your day. They may alleviate stiffness, improve mobility, and increase flexibility. Ensure the water isn’t too hot, especially if you have any cardiovascular concerns.
Warm Compress
Apply a hot water bottle, electric heating pad, or homemade heating pad to the affected area for up to 20 minutes at a time. For full-body treatment, consider using an electric blanket.
This therapy is not suitable for individuals with diabetes, impaired sensation, or those who have experienced a stroke.
Swim or Exercise in Warm Water
Swimming and exercising in warm water can help build muscle strength, improve flexibility, and increase mobility while minimizing joint compression. This may help ease discomfort and alleviate stiffness.
If you have access to a warm natural body of water, consider taking a dip. Alternatively, look for a heated pool in your area. Aim to spend at least 20 minutes in the water.
Bath
Taking a warm bath can help relax and release tension or pain. For added benefits, consider adding ingredients such as baking soda, Epsom salts, or essential oils. You can soak for up to 2 hours.
Saunas and Steam Rooms
Using a dry sauna, infrared sauna, or steam room can improve circulation and alleviate stiffness.
A 2018 review suggests that consistent use of a dry sauna is beneficial for people with rheumatoid arthritis as well as chronic pain syndrome. It may also help athletes improve their performance.
You can stay in a dry sauna or steam room for up to 15 minutes, though you may want to start with shorter sessions. Allow yourself plenty of time to cool down between sessions.
If you are pregnant, consult your doctor before using a sauna or steam room.
Paraffin Wax Treatment
Paraffin wax treatment may help boost circulation, relieve tension, and alleviate stiffness.
To perform a paraffin wax treatment, dip your hands or feet in hot paraffin wax and cover the area with plastic or a towel. After 20 minutes, remove the wax. Observe how your skin reacts and be alert for any adverse reactions.
Does Alternating Heat and Cold Therapy Help?
Many people find it beneficial to alternate between heat and cold therapy. You can switch between hot and cold therapies throughout the day. Generally, it’s best to wait about 20 minutes between sessions, although you can also alternate between hot and cold water in the shower. Always start and end with a cold treatment.
Consult your doctor before alternating between full-body treatments, such as an ice bath and a sauna or hot tub.