Warm compresses can be used to treat various ailments, such as aches and muscle stiffness. While you can buy warm compresses at the pharmacy, you can easily make your own at home with simple ingredients. Warm compresses can help relieve various types of pain, such as menstrual pain, abdominal muscle pain, and muscle spasms. Before trying a warm compress, find out if your condition can be relieved with a warm or cold compress. Read this guide to find out how to make a warm compress.
Step
Method 1 of 3: Making a Smelly Warm Compress
Step 1. Prepare the necessary materials
To make a regular warm compress, you only need socks, rice, beans, or oats as the contents of the compress. However, if you want to make a warm compress that smells good, also have peppermint powder, cinnamon, or any other scent you like. You can use herbs from the kitchen, from herbal teas, or essential oils.
Try adding a soothing scent of lavender, chamomile, sage, or mint to the compress for a more comfortable compress
Step 2. Fill the socks with whole grains, rice, or oats until they are half or three-quarters full
Leave the tip of the sock slightly empty so the sock can be tied, unless you want to sew the sock and make it a permanent warm compress. If you want to sew a sock, you can fill it completely.
When filling the socks, you can add scented powder or spices, so that the compress smells good
Step 3. Close the open end of the sock
You can temporarily or permanently cover the sock, depending on how long you want to keep the warm compress. Tightly tying the sock will temporarily lock the contents of the sock, but still allow you to wear the sock at a later time. You can also sew the open end of the sock to create a permanent compress.
- Keep in mind that sewing the compress will result in a denser compress, and tying the compress will result in a looser compress. Try the compress density level before locking the contents.
- If you make a loose compress, you can easily place the compress on your neck and shoulders to relieve pain in both areas.
Step 4. Bake the compress in the microwave for 30 seconds after sealing
After 30 seconds, you can touch the compress and try the level of warmth. Once the heat is right, you can lift the compress and start using it, but if you want a warmer one, continue to bake the compress in increments of 10 seconds until it is warm enough.
Remember that too hot a compress can cause burns. The optimal temperature for warm compresses is 21-27 degrees Celsius
Step 5. Apply the compress on your skin
If you feel the compress is too hot, remove the compress immediately, then wait for the compress to cool slightly before using it again. After the compress is warm enough, place the compress on the painful area for 10 minutes. After 10 minutes, remove the compress to allow the skin to cool, and once the skin cools, you can apply the compress again for another 10 minutes if desired.
If your skin turns red, turns blue, has red and white spots, is cracked, swollen, or has bumps, call your doctor. Your skin may be damaged by heat
Method 2 of 3: Making a Steam Warm Compress
Step 1. Moisten a clean rag until it's completely wet, then place the rag in a Ziploc container or other sealable plastic container
Fold the container neatly to make sure your compress is warm when you put it in the microwave. At this time, do not close the container yet.
Step 2. Place the dish containing the rag in the center of the microwave and bake on the highest heat setting for 30-60 seconds
If the compress is not hot yet, increase the baking time in increments of 30 seconds.
Step 3. Use a teapot as an alternative
If you don't have a microwave, or are afraid to bake plastic, you can also heat water in a pitcher. Place a clean rag in a bowl, then pour hot water over it. Use tongs to insert the rag into the container.
You can also apply a warm damp cloth if you want to get damp warmth, for example when you have a sinus infection. Make sure the compress is not too hot before proceeding
Step 4. Be careful when lifting the plastic bag
Because the cloth used is wet, the hot steam may spread to the plastic bag. Be careful when removing the wet cloth from the microwave to prevent burns. Hot steam can cause burns, even if you are not in direct contact with the hot object.
Use kitchen tongs to lift the plastic bag if the bag feels too hot
Step 5. Seal the container with the towels
Once the towels are warm enough, heat seal with the Ziploc plastic cover so the towels don't cool down quickly. Be careful not to get burned. Cover your hands with a cloth or towel to protect your skin when closing the container.
Step 6. Wrap the plastic container with a clean towel
Don't stick the plastic container directly to your skin, but use a clean towel as a wedge. Place the container in the center of the towel, then fold the towel around the plastic container until the plastic does not slide and there is only one layer of crease between the skin and the plastic container.
Step 7. Apply the compress to your skin, or cool the compress if it feels too hot
Remember to take off the compress every 10 minutes, and don't keep the pack on for longer than 20 minutes.
If your skin turns red, turns blue, has red and white spots, is cracked, swollen, or has bumps, call your doctor. Your skin may be damaged by heat
Method 3 of 3: Knowing When to Use a Warm Compress
Step 1. Use a warm compress if you have muscle pain
Muscle pain is usually caused by a buildup of lactic acid in the muscles. When you apply a warm compress to a sore muscle, the heat will provoke blood to flow to the compressed area. Increased blood circulation will lift lactic acid, so your muscles will feel lighter. Smooth blood circulation will also attract oxygen to the painful area, so that damaged muscles will heal faster. The warm sensation of the compress will calm the nervous system, so that the pain signal given will be reduced.
Step 2. Use a warm compress if you have muscle cramps
If your muscle cramp lasts a long time, rest the cramped muscle. Avoid activities that require muscle movement. Wait 72 hours before compressing the muscle, so that the swelling in the muscle deflates. After 3 days, compress the cramped muscle to speed up the healing process.
Step 3. Use a warm or cold compress if you have arthritis or joint pain
For joint problems, you can use any type of compress, according to taste. You may be able to try warm and cold compresses until you find the right type of compress.
- Cold compresses freeze soreness, and reduce swelling in joints by constricting blood vessels. Although the cold may be uncomfortable, cold compresses are very effective for freezing acute pain.
- Warm compresses break up blood clots, and increase blood flow to speed up the healing process. Warm compresses can also loosen ligaments and tendons in certain areas, making the ligaments move more easily.
- You can also warm the sore area by soaking or swimming in warm water.
Step 4. Avoid hot water therapy if you are pregnant, have diabetes, have poor blood circulation, or have heart disease/high blood pressure
If you experience any of these conditions, talk to your doctor before trying a warm compress for muscle aches or pains.
If you are 55 or older, always use a layer of cloth between the heat source and your skin to prevent burns
Step 5. Do not use hot compresses to relieve accidental injuries
Hot compresses are suitable for treating chronic diseases, such as ongoing muscle pain, aches, or joint pain, while cold compresses are suitable for treating injuries caused by accidents. So, if you've just had an accident, use a cold compress to reduce swelling. If the pain persists after a few days, use a hot compress to speed up the healing process.
Warning
- Do not leave the hot compress on the area for too long, as it can cause burns. Slide the compress every few minutes while you rest.
- Be careful when you lift the compress from the container, because the compress will feel hot and steamy.
- Do not bake the compress for more than a minute. Compress containers may melt from overheating.
- Remember that if you are over 55, you should always use a layer of cloth between the compress and the skin to prevent burns.
- Remove the compress if you feel uncomfortable.
- Do not use hot compresses on children and infants.
