Are ice baths good for arthritis pain?

As we’re sure you’re no doubt aware, arthritis is a painful condition that affects millions of people worldwide. It is characterised by stiffness and swelling in the joints, often having a significant impact on the sufferer’s daily life, and it can make being active and staying healthy far more difficult than it needs to be.

However, recent studies have started to show that there may be a link between regular cold plunges in an ice bath and a reduction in the intensity of arthritic pain and swelling. But how true is this? Can cold cold therapy really help alleviate the pain felt by arthritis sufferers?

Well, if you’ve been searching for ways to manage arthritis, and are wondering whether ice baths are effective, we’ve got you covered with a guide filled with all the necessary insights. We’ll do a deep dive into the topic of ice baths and arthritis, exploring the potential benefits on offer as well as any risks you should be aware of before stepping in.

What is arthritis?

While we’re all no doubt familiar with the term arthritis, there are actually several different types of arthritis out there to be aware of, with two of the most common and chronic being osteoarthritis and rheumatoid arthritis.

Osteoarthritis involves damage to the joint cartilage, causing significant pain when pressure is applied or the joint is moved, whereas rheumatoid arthritis is an autoimmune condition that impacts the lining of the joints and causes them to become inflamed.

Naturally, this can all result in reduced mobility and chronic pain, meaning that the sufferer’s quality of life can be significantly impacted making day-to-day tasks much more challenging. Having said this, symptoms can be managed with the necessary treatment, and a reduction in swelling and pain is possible with the right treatment.

Are ice baths good for arthritis?

Studies have shown that cold therapy is an effective treatment for the pain and swelling associated with arthritis. Not only that, but it’s safe and typically well-tolerated for alleviating joint pain, with many people applying ice packs to stiff joints daily.

But are there further benefits to submerging your whole body and using ice baths for arthritis? Below we’ll explore some of the most common advantages offered by this method of cold therapy:

1. Reduced inflammation

Cold water therapy has proven useful for reducing inflammation in the joints as cold temperatures encourage your blood vessels to constrict, helping limit the flow of inflammatory cells to the affected areas. On top of this, ice baths are beneficial for circulation, because when you exit the cold water, a process called vasodilation is triggered.

This is where blood vessels expand, supplying the body with freshly oxygenated blood. What’s more is that a reduction in inflammation may lead to improved joint mobility, helping arthritis patients regain some movement. We’ve got a full guide on the topic of cold water and inflammation if you’re interested in finding out more.

2. Pain relief

Immersing yourself in an ice bath offers temporary pain relief, with many people relying on cold water to help them combat back pain and sore muscles. But how exactly does this work? Well, cold water numbs your nerve endings, decreasing the intensity of nerve signals and therefore reducing the amount of pain felt.

So, if you’re dealing with an arthritis flare-up, taking a dip in an ice bath can offer you some temporary respite. While they won’t cure arthritis pain, many people choose to integrate ice baths into their treatment plan, using them in conjunction with medication, physical therapy, and gentle exercise.

3. Mental benefits

Many arthritis sufferers deal with chronic pain daily— something that can understandably take its toll on your mental health. But ice baths not only help with the physical symptoms but they have been shown to have many mental benefits too.

Cold water therapy has long been associated with the release of endorphins, and it is well-loved by those seeking a boost in mental alertness. Equally, ice baths have been shown to help combat feelings of stress and anxiety, as well as promoting better sleep quality. So, after a long day of dealing with arthritis symptoms, a quick dip in an ice bath might be just what you need.

Ice bath safety

While there are clear benefits to using ice baths if you have arthritis, it’s important to bear the following safety precautions in mind too:

1. Avoid prolonged exposure

Prolonged cold-water exposure can lead to issues such as hypothermia, so it’s important to always follow ice bath safety precautions, limiting the amount of time you spend in the water. Also, you’ll need to set your ice bath to an appropriate temperature, usually in the region of 10°C–15°C.

For arthritis patients, it’s typically recommended to limit ice bath immersion to no longer than ten minutes. Also, try starting with sessions shorter than this, allowing your body to acclimatise gradually.

If you feel discomfort or an exacerbation of your symptoms, it’s always best to step out of the water. And if you notice your body temperature dropping too low (signalled by excessive shivering), you’ll need to hop out and warm up.

2. Consult a professional

Before incorporating ice baths into your routine, it’s wise to consult a healthcare professional first—especially if you have other underlying health conditions such as diabetes or cardiovascular issues.

Cold water exposure can elevate your blood pressure, something that you’ll need to avoid if you have either of the conditions mentioned. So, it’s vital that a professional assesses whether ice baths are an appropriate treatment option for you.

3. Listen to your body

Finally, you know your body best, so you’ll need to pay full attention to it. For instance, while many people love the benefits of cold-water therapy, warm therapy is another great option for arthritis pain.

If your muscles are feeling tired and achy after a long day of movement, a warm heat pad can help soothe them and manage your symptoms. So, there’s no reason you can’t use a combination of cold and hot therapy to help with your pain.

Buy your first ice bath with Chill Tubs

And there you have it, everything you need to know on the topic of ice baths and arthritis. While not a cure, cold-water therapy has proven hugely beneficial in helping sufferers manage pain and keep their symptoms in check.  And when used alongside traditional arthritis treatments, the soothing effects of cold-water therapy shouldn’t be underestimated.

Just remember, it’s always best to consult a healthcare professional to get tailored advice and to ensure cold therapy is the right pathway for you. And if you’re eager to get started with your ice bath journey, it’s time to check out the Chill Tubs range. With a variety of options available, you’re bound to find one to suit your unique needs.

Afterwards, head over to the Chill Tubs blog for plenty more insights. There you can dive into guides such as the truth about ice baths: are they actually good for you?