A warm compress can be helpful in treating a wide range of ailments, from aching muscles to joint stiffness. If you don't want to buy a ready-made one at the pharmacy, you can make it yourself in a simple way, using common and inexpensive materials that you most likely already have available at home. A warm compress can help relieve pain caused by menstruation, abdominal cramps, or muscle spasms. Before treating a disorder with heat, it is important to understand in which cases it is better to use heat and in which it is better to use cold. Also, you need to make sure you take all necessary precautions to protect yourself from possible sunburn.
Steps
Method 1 of 3: Create a Warm, Scented Tablet
Step 1. Get everything you need
What you need to make a simple hot compress is a clean sponge sock and some dry, raw rice, beans or oatmeal to fill it with. If you want the tablet to give off a pleasant fragrance in addition to giving off heat, you can add a small amount of scented powder, such as mint, cinnamon or any other flavor you prefer. You can also use fresh or dried herbs, a few drops of essential oil or the contents of a tea bag.
Try using lavender, chamomile, sage, or mint so that the effect of the tablet is even more relaxing
Step 2. Fill the sock
Whether you're using rice, beans, or oat flakes, pour them into the stocking until it's about ½-¾ full. It simply leaves enough room to tie the top end to prevent the contents from spilling. Alternatively, you can sew the end of the sock to create a compress to warm up and use over and over again in the future. In this last case you can fill it almost completely.
As you fill it, add a few pinches of scented powder or herbs to give it a pleasant scent
Step 3. Seal the opening of the sock
Depending on the use you want to make of it, you can choose to close it only temporarily or permanently. In the first case, tie a nice tight knot to prevent the content from spilling in the short term; after using it as a tablet, you can empty it and reuse it again as a sock. If, on the other hand, you want to have a tablet available that will be ready for use in the future, sew the opening permanently.
- Note that by knotting or sewing the sock very close to the contents, you will get a stiff compress. On the contrary, by sealing it away from what it contains, you can create a soft and flexible compress. Do several experiments to figure out how you prefer it before closing it for good.
- By leaving the contents partially free to move, you will have the possibility to make the tablet adhere better to the body, for example by wrapping it around the neck or shoulder to relieve pain.
Step 4. Put it in the microwave
After sealing it, heat it in the microwave for 30 seconds. At this point, you can touch it to check the degree of heat. If you are satisfied, take it out of the oven and use it immediately. If you prefer it to be warmer, heat it further in 10-second intervals until it reaches the desired intensity of heat.
Remember that you will have to put it in contact with your skin, so if it is too hot you could risk burning yourself even severely. A temperature between 20 and 27 ° C is usually ideal
Step 5. Create a barrier between the tablet and the skin
If necessary, you can wrap it in a towel or t-shirt before placing it on your body. in this way you will be sure not to burn yourself. However, check your skin every few minutes to make sure everything is fine.
Step 6. Place it where you need it
If the heat is excessive, immediately detach it from your body and allow it to cool slightly before trying again. When it reaches a pleasant temperature, hold it in place on the painful area for about ten minutes. After ten minutes, remove it and let the skin cool for a few moments. When the skin is fresh again, you can decide whether to reapply it for another ten minutes.
If the skin begins to redden, become inflamed, swollen, or if red or white spots or blisters appear, call your doctor immediately. The heat could have damaged the skin even severely
Method 2 of 3: Create a Hot-Moist Tablet
Step 1. Moisten a small clean towel
Put it under running water until it is completely saturated: it must be soaked. At this point, put it in a bag with a zip closure. Fold it neatly to make sure the heat can be distributed evenly when you put it in the microwave. Don't close the bag yet.
Step 2. Heat the towel in the microwave
Place the open bag exactly in the center of the microwave. Run it for 30-60 seconds on high power, then continue heating it at 10-second intervals until it reaches the desired temperature.
Step 3. You can also use the kettle
If you don't have a microwave or are unsure about heating the plastic bag, you can simply boil some water in a kettle. Place the towel in a large bowl, then pour boiling water over it when ready. At this point, insert it into the bag using a pair of kitchen tongs.
If you believe that the painful area can also benefit from a little moisture, you can apply the compress directly to the skin, but you have to be extremely cautious as it may be really hot at first. This type of warm-moist compress is useful for relieving sinus headaches, but be very careful to avoid burning yourself
Step 4. Be careful when handling the plastic bag
Since the towel is saturated with boiling water, you may be hit by the steam escaping from the bag. Be very careful when you take it out of the microwave, so as not to risk burning yourself: the hot steam can cause even severe burns even when the skin does not come into direct contact with the hot object.
Use a pair of kitchen tongs to handle materials that are too hot to touch
Step 5. Seal the towel inside the bag
When you think it has reached the ideal temperature, it's time to close it in the bag and then re-heat it to prevent it from cooling down too quickly. Again, be extremely careful not to risk getting burned: as described above, steam can cause very serious burns, so it is essential to take all necessary precautions. Cover your hands with another towel or oven mitts when it's time to seal the bag.
Step 6. Wrap the plastic bag in a clean face towel
This type of compress cannot be applied directly to the skin: it is essential to use a towel as a protective barrier. Place the bag in the center of a face towel, then fold it neatly to wrap it completely. You have to make sure that the hot compress cannot accidentally slip out. For the heat to take effect, it is best to wrap the side you are going to rest on the skin in a single layer of fabric.
Step 7. Use the compress wrapped in the dry towel
If it feels too hot, allow it to cool slightly before placing it on your body. Also remember to let your skin cool every 10 minutes and not to use the tablet for more than 20 minutes.
If the skin begins to redden, become inflamed, swollen, or if red or white spots or blisters appear, call your doctor immediately. The heat could have damaged the skin even severely
Method 3 of 3: Knowing When to Use a Warm Tablet
Step 1. Use a warm compress to relieve muscle pain
Sore muscles are often the result of an excess of lactic acid that has built up in the muscle tissues. When you apply a hot compress to a sore muscle, the heat draws more blood to that area. Increased blood flow allows excess lactic acid to be eliminated more quickly, relieving the muscles. In addition, the tissues receive a greater amount of oxygen, so the healing process of the damaged ones accelerates. The sensation of heat also has the ability to distract the nervous system, so the amount of painful signals sent by the nerves to the brain decreases.
Step 2. Use a warm, moist compress to relieve muscle spasms
In case of muscle spasms, the first thing to do is to let the inflamed muscles rest. Try to relax, especially avoiding movements that have stressed the muscles to the point of causing spasms. Allow 72 hours to elapse before using heat to allow the inflammation to subside. When three days have passed, you can apply a warm, moist compress to the affected area to speed up the healing process.
Step 3. Joint stiffness and pain benefit from both heat and cold
Both solutions can be effective in treating typical joint ailments, however some people prefer one over the other. You can try to alternate the two methods to find out which one proves most useful in your case.
- A cold compress can help numb the area, thereby relieving pain, and reduce joint inflammation and swelling as it causes blood vessels to narrow. A very cold compress may initially be uncomfortable, but it is very useful for reducing the sensitivity of the tissues in case of acute pain.
- Conversely, a warm compress tends to dilate the blood vessels. As blood flow increases, the healing process accelerates. In addition, the heat allows the tissues and ligaments to relax in case of stiffness, improving the range of movements that can be performed.
- To take advantage of the benefits of heat, you can also soak the part in hot water. For example, you could swim in a heated pool or just take a warm bath.
Step 4. In certain situations it is best to avoid using heat
If you are pregnant, have diabetes, poor circulation or heart conditions (such as hypertension), the heat can cause side effects. For this reason, it is always best to ask your doctor for advice before using a hot compress to relieve muscle or joint pain.
You should never apply a hot compress directly to the skin to avoid burns. Protect yourself by placing it on a layer of clothing
Step 5. Do not use heat for acute pain
Most of the time, heat is useful for treating chronic ailments, such as muscle fatigue, spasms or persistent joint pain. Otherwise, the cold is more suitable for anesthetizing severe pain in the event of a recent injury, for example immediately after spraining an ankle. If you have stretched a muscle, it is best to apply ice immediately (or within 48 hours) to reduce swelling. If the pain persists for several days, you can use heat to speed up the healing process.
Warnings
- Do not leave the hot compress in the same position for a long time to avoid damaging the skin. Move it slightly every 2-3 minutes.
- Do not heat the tablet in the microwave for more than a minute, it could get hot and risk melting the plastic bag.
- Remove the tablet immediately if the pain seems to increase rather than decrease. It is supposed to confer well-being.
- Never use a hot compress on children or babies.
