Frequently Asked Questions
Is it better to use heat or cold on a painful joint?
This is a great question! Both can be helpful, but they work in different ways. Cold (like a gel pack wrapped in a towel) is best for acute pain and inflammation, as it constricts blood vessels and numbs the area. It’s often used after an activity that has made a joint sore. Heat (like a warm compress or a warm bath) is wonderful for chronic stiffness. It helps to relax muscles and increase blood flow to the area, making it ideal for use before a gentle stretching or exercise session.
Can the weather really make my joint pain worse?
Many people with arthritis swear that they can predict the weather with their joints, and there may be some truth to it. While the science isn’t completely settled, it’s thought that changes in barometric pressure (the weight of the air around us) can affect the pressure inside our joints, potentially irritating nerve endings. Cold, damp weather can also make muscles and ligaments feel tighter. While you can’t change the weather, you can use these days as a cue to focus on gentle indoor stretches, a warm bath, or other soothing activities.
How do I know if I’m doing too much exercise?
It’s important to listen to your body. The old saying “no pain, no gain” does not apply to exercising with joint pain. You should expect some mild muscle soreness after starting a new activity, but you should not feel sharp, stabbing, or increased joint pain. A good rule of thumb is the “two-hour pain rule.” If you have significant joint pain for more than two hours after you finish exercising, you have likely done too much. Next time, scale back the intensity or duration of your activity.
