Heat pack application is an effective way to treat the pain and swelling of normal aches and pains, sports injuries, and joint inflammation. In fact, a study published in the May 2002 issue of "Spine" found that continual heat therapy was better at reducing pain and inflammation than ibuprofen or acetaminophen. According to Blue Cross Blue Shield, a heat pack can increase circulation, reduce joint stiffness, treat chronic and acute joint and muscle injuries, and relieve muscle spasms. You can make heat packs at home or purchase commercial heat packs at most pharmacies and sport stores.
Step 1
Make a heat pack to use at home by folding a small, damp towel and placing it in the microwave for about 30 seconds. Unfold the towel and check for hot spots before use. Depending on your oven and the thickness of the towel, you may need to heat the towel for more or less time. The AARP recommends testing the temperature of your heat pack by placing it against the inside of your arm.
Step 2
Test to make sure your skin is sensitive to heat by placing a cold and then a warm object on an area near where you intend to use the heat pack. If you can feel the difference between the cold and warm objects, it is safe for you to use a heat pack.
Step 3
Wrap a commercial heat pack in a soft towel to prevent burns. This is especially important in areas where bone is close to the skin's surface, according to the Arthritis Foundation, as the skin in these areas is thinner. Leave the heat pack or towel in place for 20 to 30 minutes, or for the length of time specified by your doctor.
Step 4
Alternate use of the heat pack with cold compresses if instructed to do so by your doctor. Alternating heat and cold therapy is useful for chronic musculoskeletal problems, such as arthritis.
Step 5
Check the area of application for rash, purple or red skin discoloration, blisters, and swelling after using the heat pack. The Arthritis Foundation states that this may indicate tissue damage, a worsening of your condition, or that the pack was too hot.
Step 6
Avoid using a heat pack on injuries less than 24 hours old or when bleeding is present. Heat increases circulation and makes bleeding and swelling worse.
Things You'll Need
- Small towel
References
- Blue Cross Blue Shield of Massachusetts: Ice and Heat Packs
- Arthritis Foundation: Use Heat and Cold
- AARP.org: Nonsurgical Treatments for Knees and Hips
- London Physiotherapy: Back Pain
- PubMed.gov: Continuous Low-Level Heat Wrap Therapy Provides More Efficacy Than Ibuprofen and Acetaminophen for Acute Low Back Pain
