Struggling With Joint Pain? Here’s When To Use Heat or Ice (2025)

When joint stiffness flares up or pain starts affecting your range of motion, you might instinctively reach for a heating pad or ice pack. But which one actually helps arthritis symptoms more? Hot and cold therapies are commonly used to manage pain from arthritis, and while they can both be helpful, they work in different ways. So, how do you know which one is right for your pain, and more importantly, when to use it? We spoke to healthcare professionals to break down the differences between heat and ice for arthritis and how to use each safely and effectively.

The differences between heat and ice therapy

Both heat and ice can ease arthritis symptoms, but they do so by targeting different aspects of pain and inflammation. Heat therapy is ideal for managing chronic stiffness that comes with many types of arthritis.

“Heat improves blood flow to the area, which helps relax the surrounding muscles and loosen up the joint,” explains James Lyons, MD, physician and medical consultant for Synergy Houses. “It is a gentle way to ease into the day or unwind before bed if stiffness builds up again.”

Cold therapy, on the other hand, is best for reducing inflammation. “[Ice] helps reduce that inflammation by slowing down blood flow to the area,” says Dr. Lyons. “It also acts like a natural numbing agent, so it can effectively relieve pain.” This makes it particularly usual after intense activity or injury.

When to use heat or ice for arthritis

A simple rule of thumb Dr. Lyons recommends: heat for stiffness, ice for swelling. “I often recommend using heat when stiffness is the main issue—especially in the morning or after periods of rest,” he explains. “My patients often describe their joints feeling ‘locked up’ or slow to move, and that is where a warm compress, heating pad or even a warm shower can help.” Heat therapy is also a great option before physical activity or during colder months when joints may feel especially stiff.

Conversely, if you’re experiencing acute joint inflammation, Dr. Lyons points to cold therapy. “I usually suggest applying ice [or cold packs] during flare-ups, especially when the joint is swollen, warm or visibly inflamed,” he says. “It is beneficial after physical activity if your joints feel irritated or overworked.”

Can you use heat and ice together for arthritis pain?

“Many patients use both at different times, depending on their symptoms,” says Dr. Lyons. Alternating between heat and ice accounts for fluctuating arthritis symptoms throughout the day. This approach, often called contrast therapy, involves applying heat for 10 to 15 minutes, followed by ice for the same duration, with a short break in between. However, Dr. Lyons emphasizes listening to your body. “If one method seems to aggravate pain instead of helping, switch it up or talk with a provider before continuing,” he advises.

How to safely apply heat or ice to joints

Whether you prefer a warm bath, hot tub, moist heating pad, cold compress or gel pack, there are a few safety tips to keep in mind. “A lot of people go straight for heat because it feels good even when there’s obvious inflammation,” explains Mark El-Hayek, DC, head chiropractor and owner at Spine and Posture Care. “I usually recommend patients keep it to around 15 to 20 minutes and to wrap it with a towel or cloth in between.”

This prevents direct skin contact with hot temperatures. If a joint becomes hot, red or keeps reacting in weird ways, that’s when he recommends a visit with your doctor so he or she can check it properly.

With cold therapy, the same rules apply. “Using it too long or directly on the skin can cause skin irritation or even frostbite,” warns Dr. Lyons. Always wrap ice packs in a towel and remove them if your skin becomes too red or numb. It’s also best to avoid using ice right before bed, as the numbing effect could mask pain that may worsen overnight.

In general, don’t overdo it. Using heat or ice more than a few times per day can backfire, especially if your skin becomes irritated or overly sensitive. If you’re unsure which to use or how often, a healthcare professional can help guide you.

The bottom line: Which works better—heat or ice?

According to El-Hayek, neither one is more effective overall. “They both work, it just depends on what the joint is doing,” he says. “The problem is people often choose what feels better, not what their body actually needs in that moment. If you can match the right one to the right situation, you usually get faster relief and less irritation overall.”

And while these therapies can provide temporary relief, they’re most effective when paired with other long-term arthritis strategies like staying active, maintaining a healthy weight and taking prescribed medications if needed.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.