Table of ContentsView AllTable of ContentsBenefitsRice Heated PadHeated TowelsSteamed Vegetable BagOther TipsWhen to Seek Care
Table of ContentsView All
View All
Table of Contents
Benefits
Rice Heated Pad
Heated Towels
Steamed Vegetable Bag
Other Tips
When to Seek Care
One effective way to treat muscle pain and cramps is with a DIY heating pad. While there are many commercial products sold forthermotherapy(heat therapy)—from electronic thermal belts to disposable thermal patches—the same relief can be achieved with products found around the house.
DIY heating pads can be used to ease pain and cramping associated with a wide range of medical conditions, including menstrual cramps, arthritis, and muscle strain. Even so, care needs to be taken to avoid thermal burns and complications like toasted skin syndrome. There are also situations where thermotherapy shouldnotbe used.
This article explains how thermotherapy works and describes different ways to make a heating pad with things you already have in your house. It also offers safety tips and other treatments that can help ease muscle and joint pain.
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Benefits of Heat Therapy
The application of gentle heat can also increase flexibility and therange of motionof joints. Moreover, the dilation of blood vessels delivers more oxygen and nutrients to tissues, speeding recovery from injuries.
Thermotherapy is indicated forchronic(persistent or recurrent) muscle or joint pain. It is not used foracutemuscle or joint pain—such as when you’ve just had a sports injury—as doing so can promote bleeding and delay healing.
Thermotherapy can be used to treatsubacute pain. typically a day or two after an acute injury, but only under the direction of a healthcare provider.
Conditions for which heat therapy may be useful include:
Safety Tips
For heat therapy, the temperature of the device should be below 140 F and used for no longer than 15 to 20 minutes. Stop immediately if there is severe redness and swelling (referred to as “toasted skin syndrome”) as this can lead tohyperkeratosis(thickened skin), open sores, and burning pain.
DIY Rice Heating Pad
Instead of buying a heating pad, you can make one at home with an old tube sock, uncooked rice (not instant), and a microwave oven. Make sure the sock doesn’t contain any dye or synthetic material.
Here is what to do:
Alternatives
Some people prefer using dried beans or lentils, which hold the heat longer, orEpsom salt, which may have therapeutic properties.
For added benefit, add a couple of drops of essential oil to the heating pad fillers. Essential oils with muscle-relaxing properties include bergamot, chamomile, lavender, clove, and eucalyptus.
One of the quickest ways to create a heating pad is to moisten a hand towel with plain water and place it in a microwave for 20 to 30 seconds on a high setting. If the towel comes out steaming, it is too hot; give it a chance to cool down.
You can also apply a couple of drops of essential oil to the towel foraromatherapy. With that said, you may need to avoid this step if you have scrapes or scratches as some essential oils, like clove oil, can cause stinging on broken skin.
A frozen bag of peas is a “go-to” product forcryotherapy(cold therapy). The same bag can be used for thermotherapy if you heat it for three to four minutes in the microwave. Check the temperature halfway through to make sure it’s not too hot.
Do not place the bag directly on the skin. Instead, place a washcloth between your skin and the bag to prevent accidental burns.
In addition to frozen peas, frozen corn or frozen mixed vegetables can also do the trick.
How Hot Is Hot Enough?In the absence of a thermometer reading, you can tell the temperature is right if you can place the heating pad on your skin without any discomfort. If you flinch, the pad is too hot. The sensation should ultimately be pleasurable rather than tolerable.
How Hot Is Hot Enough?
In the absence of a thermometer reading, you can tell the temperature is right if you can place the heating pad on your skin without any discomfort. If you flinch, the pad is too hot. The sensation should ultimately be pleasurable rather than tolerable.
Other Ways to Treat Pain and Cramps
Other ways to treat chronic or subacute muscle pain include:
Severe or debilitating conditions may require invasive procedures likecortisone injections, surgery, and eventotal joint replacementto help ease the pain.
When to See a Healthcare Provider
Muscle pain and cramps can often be treated at home, but there are situations where the pain may be a sign of a medical emergency.
Seek immediate care if you have any of the following signs and symptoms:
Summary
DIY heating pads can be made at home with a moistened towel, a steamed bag of frozen vegetables, and a gym sock filled with rice, dried beans, or Epsom salt. These forms of thermotherapy may be effective in relieving chronic or subacute muscle pain and cramps.
Thermotherapy should not be used for treating acute muscle pain. If in doubt, call your healthcare provider.
4 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med.2015 Jan;127(1):57-65. doi:10.1080/00325481.2015.992719Sowndhararajan K, Kim S.Influence of fragrances on human psychophysiological activity: with special reference to human electroencephalographic response.Sci Pharm. 2016;84(4):724-751. doi:10.3390/scipharm84040724Fokmare PS Jr, Phansopkar P.A review on osteoarthritis knee management via contrast bath therapy and physical therapy.Cureus. 2022 Jul 27;14(7):e27381. doi:10.7759/cureus.27381American Academy of Orthopedic Surgery.Sprains, strains, and other soft tissue injuries.
4 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med.2015 Jan;127(1):57-65. doi:10.1080/00325481.2015.992719Sowndhararajan K, Kim S.Influence of fragrances on human psychophysiological activity: with special reference to human electroencephalographic response.Sci Pharm. 2016;84(4):724-751. doi:10.3390/scipharm84040724Fokmare PS Jr, Phansopkar P.A review on osteoarthritis knee management via contrast bath therapy and physical therapy.Cureus. 2022 Jul 27;14(7):e27381. doi:10.7759/cureus.27381American Academy of Orthopedic Surgery.Sprains, strains, and other soft tissue injuries.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med.2015 Jan;127(1):57-65. doi:10.1080/00325481.2015.992719Sowndhararajan K, Kim S.Influence of fragrances on human psychophysiological activity: with special reference to human electroencephalographic response.Sci Pharm. 2016;84(4):724-751. doi:10.3390/scipharm84040724Fokmare PS Jr, Phansopkar P.A review on osteoarthritis knee management via contrast bath therapy and physical therapy.Cureus. 2022 Jul 27;14(7):e27381. doi:10.7759/cureus.27381American Academy of Orthopedic Surgery.Sprains, strains, and other soft tissue injuries.
Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med.2015 Jan;127(1):57-65. doi:10.1080/00325481.2015.992719
Sowndhararajan K, Kim S.Influence of fragrances on human psychophysiological activity: with special reference to human electroencephalographic response.Sci Pharm. 2016;84(4):724-751. doi:10.3390/scipharm84040724
Fokmare PS Jr, Phansopkar P.A review on osteoarthritis knee management via contrast bath therapy and physical therapy.Cureus. 2022 Jul 27;14(7):e27381. doi:10.7759/cureus.27381
American Academy of Orthopedic Surgery.Sprains, strains, and other soft tissue injuries.
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