Warm compresses can be used for a variety of problems, from muscle pain to stiff joints. While you can buy heat packs at the drugstore, it's just as easy to make your own using simple, inexpensive materials you probably already have around the house. Warm compresses can help relieve pain from menstrual cramps, abdominal cramps, and muscle cramps. Before treating a condition with a warm compress, check that your medical condition is best treated by applying heat or cold, and make sure you take proper safety precautions to protect yourself from possible burns.
Steps
Method 1 of 3: Making a fragrant warm compress
Step 1. Gather your materials
All you need for the basic compress is a clean long sock and some dry, uncooked rice, beans, or oatmeal to put in. But if you want to give the poultice a pleasant scent, you'll also need a little ground peppermint, cinnamon, or other flavoring of your choice. You can use herbs from the kitchen, the contents of a herbal tea bag or essential oils.
Try adding soothing lavender, chamomile, sage, or mint to your poultice for an even more soothing experience
Step 2. Stuff the long sock
Whether you're using the rice, beans, or oatmeal, pour it into the sock until it's mostly full -- about -¾ full. Leave enough sock material at the end to tie a knot, unless you plan to sew the end of the sock closed for a permanent heat pack. In that case, you can fill it almost to the top.
As you fill the sock, you can add small pinches of your fragrance powder or herbs so that a pleasant aroma permeates throughout the compress
Step 3. Close the open end of the long sock
Depending on how long you want to keep your compress, you can close the sock temporarily or permanently. By tying a tight knot in the sock you will keep the contents in place for a short time, but you can reuse the sock later. You can also sew the open side of the sock together for a more permanent compress.
- Keep in mind that if you close the sock very close to the contents, you will make a hard compress, while if you close it further away you will have a more loosely filled compress. Experiment a bit with how hard or soft you want the compress before closing.
- If you let the contents looser, you can easily drape the sock over your neck and shoulders to treat pain in that area.
Step 4. Place the compress in the microwave
After closing your compress, place it in the microwave for 30 seconds. After 30 seconds you can feel it and see how warm it is. When you are happy with the temperature, you can take it out and use it. If you want it warmer, keep using the microwave in 10-second increments until the compress is at the temperature you want.
Remember that red-hot materials against your skin can cause blisters and burns. Between about 21 and 27°C is optimal
Step 5. Create a barrier between your skin and the compress
You can wrap the compress or place a towel or T-shirt on your skin where you want to use the heat. This will prevent skin damage or burning. Make sure to check your skin every few minutes to make sure your skin is still in good condition.
Step 6. Place the compress against your skin
If it feels uncomfortably hot, remove it immediately and wait for the compress to cool slightly before reinserting. When the compress has reached a comfortable temperature, hold it against the painful area for 10 minutes. Remove it after 10 minutes to let the skin cool down a bit. When your skin has cooled down again, you can put it back on for 10 minutes if you wish.
If your skin looks dark red, purplish, blotchy red and white, blistering, swollen, or if you develop bumps, call your doctor. You may have skin damage from the heat
Method 2 of 3: Making a steamed hot compress
Step 1. Dampen a clean washcloth
Run water over the washcloth until it is saturated with water. It should be dripping wet. Then place the washcloth in a resealable plastic bag (such as a Ziploc bag). Fold the cloth neatly to make sure it heats up evenly when you put it in the microwave. Do not close the bag at this time.
Step 2. Place the washcloth in the pouch in the microwave
Place the pouch and washcloth in the center of the microwave, with the pouch still open. Heat it on the highest setting for 30-60 seconds, after which you can heat it up in 10-second increments until it reaches the temperature you want.
Step 3. Use a kettle as an alternative
If you don't have a microwave, or don't like putting plastic in the microwave, you can also heat some water in a kettle on the stovetop. Place the washcloth in a bowl and pour the boiling water over the washcloth. After that, use pliers to put it in the plastic bag.
You can also place the warm cloth directly on your skin if you want moist warm ones, but you have to be extremely careful that the compress is not too hot. This type of warm compress is helpful for cavity pain, but be aware of the danger of burns
Step 4. Be careful when handling the plastic bag
Because the washcloth was soaked in water, red-hot steam may escape from the plastic bag. Be careful when removing the bag and washcloth from the microwave to avoid burns - hot steam can severely burn the skin, even if you don't come into direct contact with the hot object.
Use kitchen tongs to grab the materials if they are too hot for your hands
Step 5. Close the bag with the washcloth in it
Once you've heated the wet washcloth to your desired temperature, you'll want to trap the steam and heat in the pouch to keep it from cooling too quickly. Again, be careful not to burn yourself - steam can cause severe burns and it is absolutely essential that you protect yourself. Cover your fingertips with a second washcloth or pair of oven gloves to protect your skin when closing the pouch.
Step 6. Wrap the plastic bag in a clean towel
You don't want to put the hot plastic directly on your skin, so use a clean towel as a protective barrier. Place the plastic bag in the middle of the towel, then fold the towel around the heated material. Do this in a way that prevents the bag from slipping out of the towel, and leaves no more than a single layer of towel between the heat and your skin.
Step 7. Place the intricate compress against your skin
Let the compress cool if it feels uncomfortably warm. Remember to give your skin a break from the heat every ten minutes, and don't put the compress against your skin for more than 20 minutes.
If your skin looks dark red, purplish, blotchy red and white, blistering, swollen, or if you develop bumps, call your doctor. You may have skin damage from the heat
Method 3 of 3: Determining when to use a warm compress
Step 1. Apply heat to sore muscles
Sore muscles are often the result of excessive buildup of lactic acid in the muscle tissue. When you use a warm compress on a sore muscle, the heat draws more blood to that area. The increased circulation flushes out excess lactic acid, making your muscles feel less sore. It also brings more oxygen to the site, which speeds up the healing process for damaged tissue. The warm sensation can distract the nervous system, so that fewer pain signals are sent to the brain.
Step 2. Use moist heat to treat muscle cramps
If you experience prolonged muscle cramps, your first step is to rest the affected muscle. Take it easy and avoid the activity that initially tense your muscle to the point of cramping. Wait 72 hours before applying heat to allow any inflammation in the area to subside. Once the three days are up, apply a moist, warm compress to the affected area to speed up the healing process.
Step 3. Treat stiff joints and arthritis pain with either heat or cold
Both methods can be effective in treating joint problems, although some people prefer one of them. You can try alternating between the two until you figure out which one works better for you.
- Cold ice packs numb the soreness you experience and reduce inflammation and swelling in your joints by constricting your blood vessels. While extreme cold may feel uncomfortable at first, it is very helpful in numbing acute pain.
- Warm compresses dilate the blood vessels, increasing blood flow and speeding up the healing process. The heat also loosens the tissue and ligaments in the stiff area, increasing range of motion.
- You can also apply heat by soaking the injured area in warm water. You can do this by swimming in a heated pool, or simply soaking in a warm bath.
Step 4. Avoid heat therapy if you suffer from certain conditions
Pregnancy, diabetes, poor circulation and heart disease (such as high blood pressure) may respond less well to heat therapy. Talk to your doctor before using a warm compress to relieve muscle or joint pain.
You should always have a layer of fabric between the heat source and your skin to avoid burns
Step 5. Do not use heat for acute injuries
Heat is best used to treat chronic conditions, such as persistent muscle aches, cramps, or chronic joint pain. Cold, on the other hand, is better suited to use immediately after an acute injury such as a sprained ankle. So, if you pull a muscle, ice it immediately to reduce the swelling within the first 48 hours. If the pain persists for several days, use heat to speed up the recovery process.
Warnings
- Do not leave a warm compress in the same place for too long as it can burn. Move it around a bit every few minutes while you're relaxing.
- Do not put the compress in the microwave for more than a minute, it may become red-hot and melt the sachet.
- Remove the compress if it starts to feel uncomfortable. It is meant to feel good.
- Never use warm compresses on children and babies.