A bag of frozen vegetables: Wrap a bag of frozen peas or something similar in a thin, damp cloth or towel and apply it to the affected area. A bag of ice cubes can also be effective. The Arthritis Foundation recommends using heat in the form of warm compress or bath for stiff joints and achy muscles. Warmth opens blood vessels, allowing more blood flow, nutrients, and oxygen to get to the damaged joint tissue. They recommend cold therapy for swelling and redness, as cold decreases blood flow and inflammation. For post-exercise aches and pains, this durable product will mould to your body to provide cooling treatment exactly where you need it most. Medically accepted care. I considered clinical research and recommendations from medical professionals and authorities like the Arthritis Foundation. If you’re dealing with lingering injuries (older than 6 weeks) then it’s okay to use heat. The increased blood flow relaxes tight muscles and relieves aching joints. This is especially helpful to improve range of motion on a joint that maybe isn’t moving as well.

But, when something hurts, what will make it feel better: ice or heat? And when does it make sense to use both?Use heat before stretching or doing a home exercise program. You can still use ice or cold treatment after exercise or activities to prevent any flare of inflammation. Just remember “Warm up, cool down”. Arthritis These effects all help to prevent the area from becoming stiff, by reducing excess tissue fluid that gathers as a result of injury and inflammation. Warm bath: Individuals can soak in a warm bath for around 20 minutes. They can also try adding magnesium sulfate crystals, or Epsom salts, to increase magnesium levels. Magnesium is an important mineral for bone and heart health. To treat most forms of minor shoulder pain, the tried-and-tested remedy of ice therapy should be your first choice. Ice numbs the pain and causes blood vessels to constrict, which will help reduce swelling. Cryotherapy, or ice therapy, has been practiced for a long time and works by reducing blood flow to a particular area, which can significantly reduce inflammation and pain, especially around a joint or a tendon. Many of these conditions are treatable with medication as prescribed by your health care provider. And, for other situations, over-the-counter (OTC) pain relievers or topical treatments like arnica may be enough to help. But you still may need further relief so here are a few tips to keep in mind when deciding between ice or heat for aching muscles and joints.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. A review of studies into the effectiveness of ice treatment found that most studies were inconclusive and others showed only a small effect. Some of the recent results are listed below:

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With any sprain, strain or bruise there is some bleeding into the underlying tissues. This causes swelling and pain. Ice treatment may be used in both the immediate treatment of soft tissue injuries and in later rehabilitation.

Our shoulders have a tremendous range of motion, making them the most movable joint in the human body. They help us carry out everyday tasks such as reaching, lifting, carrying and performing exercises. Ice massage: Take a paper cup, fill it with water, and place it in the freezer. Once frozen, peel away the top part of the cup, leaving a small section at the bottom to hold onto. Rub the exposed ice in small circles over the sore area, avoiding any part where the bone is close to the skin, such as the elbow point or kneecap. Heat therapy needs to be warm rather than too hot. The Arthritis Foundation (AF) recommends the following tips for using different types of heat therapy:Take a hot shower or bath in the morning or before exercising to help reduce stiffness, warm up the body, prepare the joints, and help reduce the likelihood of injury. https://www.arthritis.org/health-wellness/healthy-living/managing-pain/pain-relief-solutions/heat-therapy-helps-relax-stiff-joints Cold masks: Place a cold mask, available at drugstores, over your eyes or lay a towel soaked in cold water over your forehead and temples. Ice can be left on for 20-30 minutes but there is little benefit to be gained by leaving it on for longer. You run the risk of damaging the skin if ice is left on the skin for more than 20-30 minutes at a time. Leaving the ice on for too long can also slow down the healing process. There is no definitive answer to whether heat or cold is better, as both have their place in treating symptoms of arthritis and joint pain in general.