Soreness and occasional injuries come with the territory of staying active, whether you’re a pro athlete or just trying to get through a weekend workout class. When that discomfort strikes, it helps to have a toolbox of home remedies within reach. Along with an ice pack, heating pad, and compression wrap, pain relief topicals can provide the targeted relief your body is craving.

But if you’ve ever strolled through the pain relief aisle at your local drugstore, you understand why choice overload may come into play. And when stubborn post-workout soreness or a nagging injury threatens to slow you down, you don’t have time to test multiple options. That’s why we’re here. 

We reached out to chiropractors and physical therapists to learn more about their go-to pain relief topicals, what makes those ointments stand out from the crowd, and how to incorporate them into your recovery routine. 

Our Experts

• Kira Capozzolo, DC, co-founder of Twin Waves Wellness Center in Solana Beach, California
• Matthew Rome, PT, DPT, OCS, owner of Equilibrium Physical Therapy in New York City
• Dr. Nate Porcher, DC, chiropractor at Foundation Sport & Spine in Arlington Heights, Illinois

What’s the Most Effective Topical Pain Relief? Experts Weigh In.

In our chats with PTs and chiropractors, we were particularly keen to learn which pain relief topical they reach for, whether in their practices or for their own aches and pains. Their answers didn’t disappoint—while our pros don’t have a unified favorite, their personal go-tos offer a wealth of information to guide your topical shopping. Their top picks include Biofreeze, Tiger Balm, lidocaine patches, RockSauce Fire, and Aulief.  

Dr. Capozzolo: Biofreeze and Tiger Balm

“I reach for Biofreeze most often in my practice,” says Dr. Capozzolo. “Patients love the cooling sensation, and I like that it gives temporary relief without masking symptoms too much. At home, I keep Biofreeze and Tiger Balm in my cabinet. Biofreeze for everyday soreness - it feels like an “instant exhale” for the muscles. [I use] Tiger Balm when I want something stronger and warming, especially in winter,” she adds. 

Unfamiliar with Biofreeze? This topical provides natural pain relief from menthol, a cooling agent sourced from the mint family of plants. When you apply it to the skin, it creates a cool sensation that interrupts pain signals on their way to the brain. This is known as gate control.

“Gate control basically means that local stimulation on the skin can decrease nerve transmission to the brain, which ‘closes the gate’”, says Dr. Rome. Tiger Balm also works in this way: It contains menthol and camphor (a tree-derived terpene), both of which stimulate cold-sensitive receptors in the skin. But Tiger Balm also contains chili pepper-derived capsicum extract for a warming sensation, along with various other plant-based oils. 

Dr. Rome: Lidocaine Patches

While Dr. Rome suggests trying multiple pain relief topicals to find your personal favorite, he prefers lidocaine patches. “I feel they are less sticky and easier to apply, without the mess and smell. [But] some people respond much better to the menthol for basic muscle soreness…sometimes the gate control relief can be even more significant than a local topical anesthetic like lidocaine,” he says.

Unlike menthol, a natural pain remedy, lidocaine is a medication that temporarily blocks local nerve transmission, preventing you from feeling pain in the area you apply it. Lidocaine patches adhere to the skin for ongoing pain relief, usually for up to eight hours. They’re available over the counter (OTC), usually at a concentration of 4 to 5%. 

Dr. Porcher: RockSauce Fire and Aulief

Dr. Porcher has two favorite pain relief topicals that serve slightly different purposes. “In our clinic, we have great results with RockSauce Fire by Rocktape, which contains capsaicin, the same active ingredient that gives fiery peppers their Scoville scale score,” he says. 

“With repeated usage, as this capsaicin is absorbed into the skin’s surface, [it] begins to deplete something called "Substance P" from nerve endings that carry pain information to the central nervous system and brain. Dull pain nerves, called C-fibers, are usually the most active in chronic joint and muscle pain conditions, and so depleting their signalling chemicals helps reduce pain.”

Dr. Porcher also recommends Rocksauce Fire to prep for exercise, as the capsaicin promotes blood flow and warmth to the area. Along with a solid warmup routine, this gets your body ready for movement. 

“We find that Aulief (formerly China Gel) is another great product that has much more of a soothing and cooling effect,” adds Dr. Porcher. “Because it contains both menthol and camphor, it really cools the area. Where it differs from Biofreeze is that it contains aloe vera, lavender, angelica, ginseng, and witch hazel.” Dr. Porcher says these soothing ingredients promote tissue healing and relaxation, making Aulief a solid option for nagging pain after a long day on your feet. 

Honorable Mentions

While they aren’t our pros' number-one, Bengay and Voltaren also came up in our conversations. Bengay is another menthol-based topical, and Voltaren is a topical NSAID. This means it works the same way as oral NSAIDs (by preventing the production of inflammation-inducing chemicals called prostaglandins), but only small amounts of it enter the bloodstream. “Voltaren does have some anti-inflammatory properties and can be used for acute or chronic tissue or joint inflammation,” says Dr. Rome. 

Pain Relief Ointment or Oral Painkillers: Our Experts Weigh In

Not sure whether you need a pain relief ointment or pill? According to our experts, it depends on the sitch. While more serious issues, like chronic joint pain, may require oral painkillers to yield significant relief, long-term use of these systemic medications can lead to serious complications.  

“Oral painkillers are helpful for acute management of musculoskeletal pain, but in the long term, can cause negative systemic effects,” says Dr. Rome. “Long-term use of acetaminophen can affect your liver, and NSAIDs can affect your kidneys. For chronic pain, it’s always advised to find other ways to manage pain, and OTC topicals are a nice way to do that,” says Dr. Rome.  

Dr. Porcher reiterated these risks: “In chronic conditions where a continual usage of these medications would be necessary, it’s not recommended [to] take them for more than several weeks outside of the direction of a medical physician.” He adds that individuals with sensitive stomachs, a history of NSAID-related GI bleeding episodes, or risk factors linked to each drug’s potential side effects are at a heightened risk of complications from oral painkillers and should typically avoid them, unless advised otherwise by a physician. “In these cases, topical pain relief gels and creams could provide helpful relief.”

Considering the risk of complications with prolonged oral painkiller use, topicals can help round out your pain management strategy and ease any lingering discomfort after completing your treatment plan. Dr. Capozzolo also recommends reaching for them first if your pain stems from a specific area of the body. 

“Topicals can be a great first step if the discomfort is localized (like sore knees after gardening, or a stiff back after a workout),” says Dr. Capozzolo. “Oral painkillers circulate throughout your whole body, while topicals work right where you apply them. So if the pain isn’t systemic, I usually suggest starting with a topical.”

Pain Relief Cream for Arthritis and Other Chronic Joint Conditions

If you have arthritis or any other form of chronic joint pain, you may be eyeing pain relief creams as a way to manage ongoing pain. But are they safe for long-term use in individuals with chronic joint conditions? Our experts say yes, as long as they’re used properly. 

Dr. Rome notes that pain relief topicals are generally safe for long-term use because systemic absorption is minimal. In other words, large volumes of the topical won’t absorb and circulate throughout your body—it primarily affects the area you apply it to. 

Dr. Capozzolo adds, “They can definitely be part of the toolbox, but they’re not a fix-all. For chronic conditions like arthritis, topicals may provide temporary relief and make it easier to stay active, which is key for joint health,” says Dr. Capozzolo. “Things like mobility work, strength training, diet, and sometimes medical management should be included alongside a topical.”

While pain relief topicals are safe and effective for chronic joint conditions, they have limits, according to Dr. Porcher. “Some individuals have enough joint degeneration or damage that a topical is not going to be effective enough on its own…[They] likely have a PT or even orthopedic surgery in their future to help alleviate their chronic condition,” he says.  

Ultimately, our experts consider topicals helpful for chronic joint conditions, although professional care is crucial to comprehensively manage the condition and prevent further damage. 

Tips to Use Pain Topicals Like a Pro

Now that you have expert recs and safety considerations to guide your search for a stellar pain relief cream, let’s send you off with a few extra tips to make the most of your chosen topical. 

• If you’re dealing with post-workout muscle soreness, Dr. Capozzolo recommends applying a topical within the first 24 hours after exercise. “Pair it with active recovery (gentle stretching or a light walk) because circulation helps your body heal. Also, don’t overdo it: more cream doesn’t mean more relief. A thin, even layer works best,” she adds. And wash those hands right after use: “Rubbing your eyes with Biofreeze is a lesson you’ll only learn once!”
• Dr. Porcher recommends conducting a patch test before using any new topical. “Test a small amount on a non-conspicuous external area of their body, away from sensitive areas, to confirm you won’t have a reaction or breakout.”
• “It's key to understand that these are used for pain relief and do not heal tissue,” says Dr. Rome. Managing expectations can ensure you maximize the benefits of your topical while getting the care you need to make a full recovery. 

So while pain relief topicals are far from a cure-all, they can enhance your self-care strategy for muscle soreness after a workout or long day on your feet, or even round out your treatment plan for an injury or chronic condition. They’re that little bit of oomph your body may need to bounce back faster.