Relieve Arthritis Pain and Stiffness in the Hands with Contrast Baths
75What the Heck Are Contrast Baths?
One of the most effective relief strategies for people to relieve arthritis pain and stiffness in their hands is the use of contrast baths. What are contrast baths? Alternating warm and cool water, which is easy and essentially free! To the nay sayers, I would tell you that my clients are almost unanimous in their endorsement of contrast baths to relieve arthritis pain. Most people with arthritis use a long warm shower on rising to get moving. In principle, contrast baths are only a slight modification. The only clients that don’t swear by contrast baths are those who didn’t try them!
How Bad is Your Arthritis in Your Hands?
I have arthritic hand pain:
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How Can Contrast Baths Help My Arthritis Pain?
Contrast baths decrease swelling, stiffness and pain, and increase movement and circulation. This is the only “heat modality” you can safely assume will not cause swelling, and in fact it is a proven method for decreasing swelling. Warm water dilates, expands or opens up the blood vessels, thereby increasing blood flow. Cold water constricts blood vessels, or makes them smaller. The alternating warm and cold water acts as a pump to get fluid out. Warm water alone may cause swelling.
Bent and knobby limbs are beautiful on a tree
INDICATIONS for CONTRAST BATHS
Contrast baths are great for swelling, pain &/or stiffness associated with arthritis. Virtually all of my clients with arthritis in the fingers, hands &/or wrists do contrast baths faithfully first thing in the morning and again at the end of day. I have physical therapy colleagues who recommend contrast baths for arthritic foot pain and stiffness.
Contrast baths are a great option when your therapist or doctor recommends ice for inflammation but your arthritis does not like the cold! Use contrast baths as an acceptable alternative to ice for inflammatory conditions such as tendonitis or Carpal Tunnel Syndrome.
Contrast baths work great for hand swelling and carpal tunnel syndrome with pregnancy. They dramatically reduce swelling for clients with injuries such as wrist or hand fractures.
EQUIPMENT
Two plastic basins or two sinks.
Warm water should be 100-105 F, or to tolerance.
Cold water should be 50-60 F, or to tolerance.
An aquarium thermometer can be used to monitor the water temperature, but common sense works too.
ZsuZsy Bee's Story and Tips
- Hands On .....On Hands!
I'm sitting here plastering some of my special arthritis massage oil onto my sore hands. I see them but really look at them for the first time in ages. That's such a stupid statement you say...but tell me...
METHOD
1. Fill one plastic basin or sink with warm water.
2. Fill second basin or sink with cold water.
3. Place hands and wrists in warm water for 3 minutes. Open and close the hand or gently squeeze a sponge or washcloth if desired.
4. Alternate to cold water for one minute.
5. Return back to warm water for 3 minutes.
6. Repeat the process for a total of 3 rotations of warm and cold.
7. End with 3 minutes in warm water.
Perform contrast bath treatments 2 to 5 times a day as needed. Performing 30 to 60 second cycles for 2 to 5 minutes between full sessions can be helpful.
PRECAUTIONS
Water temperatures should be moderate. See temperature ranges above, but use common sense. Warm water should be like pleasantly warm bath water. Cold water may need a few ice cubes if it’s summer and you live in Texas. If you live in Maine, in the winter you may have to add some warm water to your “cold. Water temperature should not be ice cold.
Contrast baths are not suitable for clients with open wounds, Raynaud’s or congestive heart failure.
Clients with Raynaud’s phenomenon are sensitive to extremes of temperature, especially cold. I have had some Raynaud’s clients do contrast baths with slightly cool water, and mildly warm. Basically, their contrast baths were a little less contrasty! Clients with Raynaud’s, especially if newly diagnosed, should discuss with their doctor or therapist.
Clients with congestive heart failure should consult their physician for clearance. This is especially true with using this modality for the feet. As contrast baths are extremely effective at reducing swelling, this can overload the heart.
A sly bird once told me...
The Arthritis Helpbook
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ALTERNATIVES and CHEATERS for REAL LIFE
These strategies are wildly popular with my clients! Bathing and kitchen clean-up variations are used almost universally by my clients.
There are many variations of contrast baths in the literature, such as 1 minute warm and cold water cycles. Exact time is not critical, just start and end with warm water. Most clients with arthritis prefer the longer 3 minute warm water cycles. The point is, you don’t have to carefully watch the clock.
Use your bathtub or Jacuzzi for warm cycles, then have a basin with cold water outside of the tub. Or after a long warm shower, put hands under alternating warm and cold water at the bathroom sink for 3 to 5 minutes when you get out of the shower.
Yet another way to incorporate the principle of contrast baths into your routine is during morning grooming and hygiene. While you are at the sink brushing your teeth, combing your hair, putting on makeup, or shaving, alternate hands under warm and cold water. You can run cold water and have a small pan of warm water on the counter or vice versa.
Incorporate the principle of contrast baths into your dishwashing or kitchen clean-up routine. Even if you prefer to wash and rinse your dishes in warm water, you can have a small bowl of cold water nearby.
Try alternating warm and cool packs or compresses. This may be less messy and more convenient at work. You could take in a cold pack each day in a small soft-sider cooler. Specific tips and recommendations will be in a forthcoming hub!
If you are sensitive to cold water, try starting with less contrast. Use warm water and tepid or cool water, or warm and cool packs.
Abbreviated sessions are good for when you’re at work, shopping, traveling, or otherwise away from home. Even at home, they are good to keep pain and stiffness at bay if you only have time to do two full sessions a day.
If you have relatively private restroom facilities or a kitchen at work, use two adjacent sinks or one sink and a plastic basin for a quick session. Even 30-60 second cycles for 5 minutes can be helpful. In a pinch, use one sink and alternate the warm and cold water, 30 to 60 second cycles, for 1 to 3 minutes. You can do this in a rest area or fast food restaurant restroom.
SUMMARY
People with arthritis in their hands can benefit greatly from the use of contrast baths. By using alternating warm and cool water, especially on waking and at the end of day, hand pain and joint stiffness can be significantly reduced. With a little practice, routine daily activities can be modified for these valuable thermal sessions.
RESOURCES
- www.beabletodo.com is now the new www.ncmedical.com
My favorite overall resource for adaptive equipment and devices for arthritis. - http://www.amazon.com/Arthritis-Helpbook-Self-Management-Program-Fibromyalgia/dp/073820224X/ref=sr_1
This is my favorite arthritis self help book. It has illustrations of adaptive devices and strategies, and stretching and strengthening exercises. It has an excellent chapter on self management strategies for pain. It is in a reader friendly larg - Arthritis Foundation | Symptoms Treatments | Prevention Tips | Pain Relief Advice
Wealth of information, including local chapters throughout the US and beyond.
Want to Know More?
I would like more education on arthritis management on:
See results without votingClinical Topics from my Experience as an Occupational Therapist
ERGONOMICS
Computer Ergonomics- Quick Start Relief Tips for Desk Workers
ARTHRITIS
Relief from Arthritis Pain- Your Guide to Strategies
Relief from Arthritis Pain- Hand Pain Relief with Resting Hand Splints
Relieve Arthritis Pain and Stiffness in the Hand Pain with Contrast Baths
Relieve Arthritis Pain- Heat Treatment Options
HEAT and COLD THERAPY
Heat Treatment Options for Pain
Ice Packs and Other Cold Treatments- Benefits for Pain and Swelling
Ice Slushy and Other Cold Therapy Options for Pain and Swelling
BREAST CANCER
Breast Cancer- Post-op Management After Mastectomy or Lumpectomy Surgery
Range of Motion Exercises after Mastectomy
Keep Your History After Breast Cancer
Lymphedema Prevention and Lymphedema Management after Breast Cancer
PEDIATRIC TOPICS
Interacting With Your Premature Infant: Developmental Care in the NICU
Children’s Behavior- Sensory Regulation and Sensory Processing
HEALTH CARE
How to Talk to Your Doctor About Pain
Treat Your Body Like Your Favorite Car
Healthcare in America- Hurry You’re Behind!
Nothing’s Wrong with You- Failure of Healthcare with Auto-Immune Disorders
DISABILITIES
Applying the Disease Concept to Chronic Mental Illness and Substance Abuse
Power Mobility for Increased Independence
Working with Disabled Children and Adults- It’s Easier Than You Think
Talk to Handicapped Children and Adults- They Won’t Bite!
CommentsLoading...
Robert, Thanks for your support of my articles.
Per our email conversations, sorry the 'whole body' contrast showers did not work for you.
Raynaud's reactions to cold are usually seen in the fingers or toes. Your more dramatic response to cold sounds like some kind of vasovagal response.
Your self management according to knowing how much is too much, whether at home doing simple self care or planning excursions for appointments is simple but crucial. Many people can't listen to their body that way.
Yes, I have worked with clients who struggled with the very basics of personal care. Usually patients debilitated after long term hospitalization, clients with cardiac or pulmonary problems etc.
Hang in there.
Please, more,more more, thank you I hate my arthritis
Thanks for your support lyrics. I have plans to elaborate on all of the areas I introduced in my first Arthritis Relief hub: joint protection, compression garments, etc.
Thumbs up on another great hub! Would be this be beneficial for CTS?
Yes habee,contrast baths are highly recommended in the literature for CTS. Of course, in my experience, I find that CTS is not usually as it seems. Although CTS is compression of the median nerve at the wrist, I "cure" most everything with a comprehensive program heavy on posture and ergo. See my ergo hub, especially about getting your shoulders back and modifying sleep positions.
rmcrayne , as a long term sufferer of arthritis and unable to take any medication I'm going to try this for sure :-)
Thanks for the tip !
agvulpes the contrast baths are very effective! You might want to try the light compression Isotoner gloves too.
will try this out and get back to u. have been doing the ice pack- now will try the alternative thanks
I really hope you will get back to me billy. I'm confident you will have good results.
Technique:
Find 2 wash buckets/basins that can easily accommodate your painful body part.
Fill one basin with very hot water - as hot as you can comfortably tolerate (do not scald)
Fill the second with ice cold water - as cold as you can tolerate (ice cubes may be necessary)
Immerse your sore body part into the hot basin for 1-2 minutes
Immediately transfer into the cold basin and immerse for 30 seconds.
Repeat dipping for 5-10 transfers.
End your bath in the cold basin.
Perform this procedure one to two times per day.
The contrast of hot-cold creates a pumping of the blood in and out of the body part. The blood vessels dilate in the heat and constrict in the cold. Any stagnating swelling is reduced as it is pumped out of the body part. Inflammation is reduced as fresh blood and healing agents are pumped into the injured area. Pain is also reduced, as both hot and cold have anesthetic effects. Contrast baths are effective in helping carpal tunnel syndromes and hand / forearm tendinitis.
Give it a try. If symptoms don't improve in a few days get checked by a physician.
Remember, contrast baths may help in healing, but doesn't effect the cause of injury. Perhaps your playing posture should be evaluated by an experienced health professional.
Thanks "Doctor" for the comment I guess. I don't mean to be ungracious, but I'm frankly mystified. You wrote a really long comment explaining how to do contrast baths, which is what my 2800 word hub is about. I think I more than covered everything you submitted. To be clear to my readers however, I DO NOT endorse making the water “as hot as you can comfortably tolerate”.
Hey! Good giving awarness of arthritis and how to relieve pain. Two people very close to me have this and i will let them know! :) I wrote a similar hub (actually your was more detailed and better) but im new, so if you would take a look? http://hubpages.com/hub/lovetruelife
Hi RoseMary,
I liked very much how you explained in detail the how-to's of contrast bathing. I think you are right in saying to moderate the temperature and guide people away from the extremes. I also like that this is something that people can do for themselves and not have to run to the Doctor or PT for. In my practice I treat a lot of arthritis and don't usually have the time to do contrast bathing. It was a good reminder to me to let patients know that they can do this for themselves.
Thanks so much for your great comment thomasgerard. I'd love for you to refer your clients to my article! I have a couple articles on ice too. I made a book with some of my articles for my own chiropractor.
Thanks for visiting lovetruelife. I visited your hub on Tai Chi and arthritis. Just FYI, self promotion is frowned upon in hub comments. Many hubbers will delete your comment, regardless of whether your link may be related to their topic.
This is a very helpful article. Thanks a lot. I already have my arthritis since I was 5 and every time I eat fatty foods I experience knee joints pain and difficulty in walking.
Anyway, you can also visit my hub:http://hubpages.com/profile/fosamaxblogger
Thanks for visiting fosamaxblogger. And thanks for sharing the pitfalls of drugs like Fosamax.
must be very painful to have arthritis
Thanks for reading and commenting scott33thomas.
The craftiness that to give us to you with warm and cold compresses to relieve the arthritis is brilliant.
Because we cannot take with us our washbasins and basins but compresses yes!!!
It's as if it is wipes and we are not obliged to go out to make it.
All this is discreetly made without having to undergo the glances of others.
Thank you very much!
Thanks for reading Nina. Good luck with the technique.
Thank you so much for this wonderful and informative article. I am having terrible hand pain recently and am hoping contrast baths will give me some relief. I will be reading more of your articles...keep writing them!!
Thanks for visiting TIMETRAVELER. Contrast baths are very effective. Please also see my hub on Resting Hand Splints. You should also consider getting a copy of The Arthritis Helpbook.
I have already looked at the Hand Splint article but want to take a closer look at it when I have more time. Already tried one contrast bath tonight and it seems to have helped. Bless you!
Good luck timetraveler. I'd do the contrast baths 3-5 times a day, and get some gloves for sleeping. Do these things right away because they are affordable. The splints cost a bit more. You could also talk to your MD about an OT referral for custom splints that maybe your insurance would cover.
I'll be seeing him next week. Thanks for the info.
robertsloan2 2 years ago
This sounds doable! What is Raynaud's phenomenon? I have always been very sensitive to cold -- all my life and it's gotten more extreme over the years, but even as a little kid I could not take cold. That's something I presumed had to do with the arthritis, I just know it about myself.
Once on a very hot day in New Orleans at a pool party, even though someone said "the pool is cold" I ran up to the pool and jumped in. I was a little buzzed and people were having a lot of fun, I figured it was a pool, it couldn't be that bad. I found out fast.
I couldn't breathe. I started to sink. I choked and could not breathe, got dizzy and sick, pain flooded me and the cold just about paralyzed me. A friend jumped in and pulled me out, just the touch of his warm body on my back was incredible since he came up behind me and his chest was right on my messed up arthritic spine.
I got out of the pool with his help, I wasn't even strong enough for the ladder without his helping me. I went over to the hot tub and got in, which relieved it. That was the wake-up call -- do not take cold showers or use cold pools or do temperature shock at all.
I had sometimes had that effect from cold showers but in a shower you can change the setting right at the moment or step out easier, the pool was when I couldn't just deal with it immediately because I jumped in the deep end. I knew I could swim, it didn't seem dangerous. It wasn't even that big a pool.
Thank you, thank you, thank you for mentioning "cold is to tolerance." I know what my tolerance is. If I start with warm, comfortably warm, and just change the shower setting till it's cool and cycle that while doing my shower, I will be able to find out if this helps. If it really helps, I may even get to where I could manage it daily without winding up crashing my body.
I'm dubious about trying to do it twice a day because on the whole, I don't manage to do much of anything else on bath days. I've got too many different disabilities all hampering me and being on my feet that much more than once could be a problem on my knee, hip and ankle. I don't actually stand at the sink to brush my teeth, because I can't. All my life that's been a problem.
Your articles seem geared to people with less severe mobility problems. Have you ever worked with people who didn't have a full deck of activities of daily living, who couldn't manage daily bathing or brushing teeth or washing dishes? I'll try this because it doesn't need my going out, doesn't cost me more energy and activity than I can spare for it.
One of the things I've feared about any form of physical therapy is just that the process of getting to it would grind me down to where I'd lose what activity and mobility I have. It's not a groundless fear, that's happened in the past from having appointments too close to each other without enough days of rest in between.
A warm shower does relieve my back a bit, sometimes a bit more than a bath because getting in and out of the tub strains my back. It depends on whether my back or my hip is giving me more trouble which I do. If this contrast bathing thing really works then that may tip the balance in favor of showers because I would love it if I could manage a daily shower and have that come out as a net improvement instead of a building activity deficit.