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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:

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:

While similar to tendinitis in that there’s tendon pain, tendinosis is distinct because of the cause: a chronic, long-term condition caused by a degenerating tendon. Because this condition involves irritation and stiffness in tendons attached to joints, heat is best for relieving stiffness in the joints, but only after the inflammation resolves. How to safely apply ice and heat 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. Use caution on areas with decreased sensation if you have neuropathy (from diabetes or another condition) or Raynaud’s syndrome. Extreme temperatures can damage skin. Icing an injury reduces blood flow to the area, which decreases inflammation and can even speed up recovery time. Ice also numbs the affected area, which helps with pain relief.Kolasinski, S. L., et al. (2020). 2019 American College of Rheumatology/Arthritis Foundation duideline for the management of osteoarthritis of the hand, hip, and knee. Rotator cuff tears – This is similar to bursitis in that the overuse of shoulder joints can lead to chronic inflammation and degeneration. This can cause rotator cuff tears, which is pretty much wear and tear on the shoulder tendons. When dealing with injuries, it’s best to predominantly choose ice if the injury is acute (less than 6 weeks old). The chill constricts blood vessels which numbs pain, relieves inflammation and limits bruising.

Paraffin wax treatments supply moist heat but overheating can cause burns. (Treatments are labor-intensive and supplies are pricey, too.) For post-exercise aches and pains, this durable product will mould to your body to provide cooling treatment exactly where you need it most. Gunduz NE, et al. (2018). Is dry heat treatment (fluidotherapy) effective in improving hand function in patients with rheumatoid arthritis? A randomized controlled trial. If any redness, swelling, or bruising is present, use cold therapy instead for a few days until it subsides.

The one arthritis experience that ice is best for, according to Dr. Mileti, is with a gout flare-up. When the sudden onset of pain and inflammation strikes individual joints, ice can calm the flare-ups while also helping to numb the pain. Headaches Lipman ZM, Magnolo N, Golpanian RS, et al. Comparison of itch characteristics and sleep in patients with brachioradial pruritus and notalgia paresthetica: A retrospective analysis from 2 itch centers. JAAD International. 2021;2:96-97. doi: 10.1016/j.jdin.2020.12.001 Warm shower: Taking a long, warm shower may help ease the joints, increase range of motion, and reduce stiffness. A person can aim for a shower temperature of 92–100°F (33.3–37.7°C). 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. You may not think much of it, or perhaps you’ve even shrugged it off, but the shoulder is one of the largest and most complex joints in the body.

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. The standard size measures 36.8 x 26.5cm and is perfectly suited to treat most body parts including knees, thighs, calves, shoulders, feet and arms. Carvalho S, Sanches M, Alves R, Selores M. Brachioradial pruritus in a patient with cervical disc herniation and Parsonage-Turner syndrome. An Bras Dermatol. 2015; 90(3):401-2. doi: 10.1590/abd1806-4841.20153059Wachholz PA, Masuda PY, Pinto ACVD, Martelli ACC. Impact of drug therapy on brachioradial pruritus. An Bras Dermatol. 2017;92(2):281–282. doi:10.1590/abd1806-4841.20175321 Medically accepted care. I considered clinical research and recommendations from medical professionals and authorities like the Arthritis Foundation. 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.