Unlock the Benefits of Heat Therapy at Home

Table of ContentsView AllTable of ContentsAt-Home TherapyHealth BenefitsFrom Hot to ColdAt a Provider’s OfficeWhen to Avoid Using Heat

Table of ContentsView All

View All

Table of Contents

At-Home Therapy

Health Benefits

From Hot to Cold

At a Provider’s Office

When to Avoid Using Heat

Heat therapy, also known as thermotherapy, is a common treatment modality for easing pain, reducing muscle stiffness, and promoting circulation to enhance the healing process.

It involves the application of warmth to the affected areas, which can relax muscles, decrease joint stiffness, and increase blood flow, speeding up tissue repair.

Heat therapy can be done at home or in a healthcare provider’s office.

How to Utilize Heat Therapy at Home

One of the greatest advantages of heat therapy is that it is easily done at home. While plenty of products can be purchased to provide heat, most people have sources within their homes. Below are ways to use heat therapy at home:

Before applying the heat source to the affected area, take a few steps to protect the skin. Wrap a towel around the heat source or lay a towel over the affected area before using heat.

Apply heat for 15 to 20 minutes. Allow the skin to have a break before reapplying.

Most heating methods use superficial heat therapy (like the options mentioned above), which transfers heat less than 1 centimeter (cm) into the skin and surrounding tissue.

It is best used for recent or chronic injuries or conditions. Heat can relax a muscle spasm, reduce joint stiffness, and lessen pain.

How Does Heat Therapy Work?

Health Benefits of Heat Therapy

Using heat therapy can provide benefits other than those felt when the heat is applied. One of the most common benefits is how heat generates relaxation.

One 2020 study looked at the benefits of heat on brain aging and cognitive function. The researchers proposed that heat therapy can benefit people withAlzheimer’s diseaseand suggested that heat can help prevent some of the risk factors for Alzheimer’s disease, like obesity and insulin resistance (when cells in the body do not respond well to the hormone insulin and high blood sugar levels results).

A 2018 review in the peer-review journalMayo Clinic Proceedingsfound evidence that using heat therapy with a sauna reduced the risk of certain cardiovascular diseases such ashigh blood pressure (hypertension)and stroke. It also found that heat may have a role in treating other health conditions as well.

More research is needed on how heat therapy can be used to improve overall wellness.

When to Switch Between Heat and Cold Therapy

Cold therapyreduces pain and swelling, and it decreases blood flow to the affected area.

Switching fromcold to heat therapycan be beneficial, but it needs to be done correctly to achieve the desired results.

Cold should be used within 48 to 72 hours after an injury. For example, someone who sprains their ankle should apply ice packs for the first few days. The cold will not help improve their healing time but does work to minimize swelling, bruising, and pain. After that time, apply heat to improve blood flow to the area and accelerate healing.

Just like heat, do not apply ice directly to the skin. Place a towel or cloth between the skin and ice pack to prevent irritation or damage.

Heat Therapy From a Healthcare Provider

Deep heat is another type of heat therapy that a healthcare provider typically performs.

This type of heat therapy usually uses ultrasound to provide deeper heat at 3 to 5 cm. It provides the same heat effects as superficial heat but also has non-heat benefits like reducing tissue injury and inflammation. It is used to treat soft tissue conditions or those associated with soft tissue conditions like:

While heat is a useful therapy for injuries and certain conditions, it is not always recommended.

Do not apply heat within the first 48 hours of an injury.

Other contraindications for using heat include:

Summary

Heat therapy is a useful, accessible treatment option for injuries and pain. The warmth improves blood flow to the area, allowing better healing. It also relaxes the body, loosens joints, and soothes soreness. Heat is not recommended for everyone, make sure to contact a healthcare provider if you are unsure heat therapy is safe for you.

6 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.American Academy of Physical Medicine and Rehabilitation.Therapeutic modalities-thermal.Freiwald J, Magni A, Fanlo-Mazas P, et al.A role for superficial heat therapy in the management of non-specific, mild-to-moderate low back pain in current clinical practice: a narrative review.Life. 2021;11(8):780. doi:10.3390/life11080780Von Schulze AT, Deng F, Morris JK, Geiger PC.Heat therapy: possible benefits for cognitive function and the aging brain.Journal of Applied Physiology. 2020;129(6):1468-1476. doi:10.1152/japplphysiol.00168.2020Laukkanen JA, Laukkanen T, Kunutsor SK.Cardiovascular and other health benefits of sauna bathing: a review of the evidence.Mayo Clinic Proceedings. 2018;93(8):1111-1121. doi:10.1016/j.mayocp.2018.04.008University of Michigan Health.Rest, ice, compression, elevation (RICE).Johns Hopkins Medicine.Ice pack vs. warm compresses for pain.

6 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.American Academy of Physical Medicine and Rehabilitation.Therapeutic modalities-thermal.Freiwald J, Magni A, Fanlo-Mazas P, et al.A role for superficial heat therapy in the management of non-specific, mild-to-moderate low back pain in current clinical practice: a narrative review.Life. 2021;11(8):780. doi:10.3390/life11080780Von Schulze AT, Deng F, Morris JK, Geiger PC.Heat therapy: possible benefits for cognitive function and the aging brain.Journal of Applied Physiology. 2020;129(6):1468-1476. doi:10.1152/japplphysiol.00168.2020Laukkanen JA, Laukkanen T, Kunutsor SK.Cardiovascular and other health benefits of sauna bathing: a review of the evidence.Mayo Clinic Proceedings. 2018;93(8):1111-1121. doi:10.1016/j.mayocp.2018.04.008University of Michigan Health.Rest, ice, compression, elevation (RICE).Johns Hopkins Medicine.Ice pack vs. warm compresses for pain.

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.

American Academy of Physical Medicine and Rehabilitation.Therapeutic modalities-thermal.Freiwald J, Magni A, Fanlo-Mazas P, et al.A role for superficial heat therapy in the management of non-specific, mild-to-moderate low back pain in current clinical practice: a narrative review.Life. 2021;11(8):780. doi:10.3390/life11080780Von Schulze AT, Deng F, Morris JK, Geiger PC.Heat therapy: possible benefits for cognitive function and the aging brain.Journal of Applied Physiology. 2020;129(6):1468-1476. doi:10.1152/japplphysiol.00168.2020Laukkanen JA, Laukkanen T, Kunutsor SK.Cardiovascular and other health benefits of sauna bathing: a review of the evidence.Mayo Clinic Proceedings. 2018;93(8):1111-1121. doi:10.1016/j.mayocp.2018.04.008University of Michigan Health.Rest, ice, compression, elevation (RICE).Johns Hopkins Medicine.Ice pack vs. warm compresses for pain.

American Academy of Physical Medicine and Rehabilitation.Therapeutic modalities-thermal.

Freiwald J, Magni A, Fanlo-Mazas P, et al.A role for superficial heat therapy in the management of non-specific, mild-to-moderate low back pain in current clinical practice: a narrative review.Life. 2021;11(8):780. doi:10.3390/life11080780

Von Schulze AT, Deng F, Morris JK, Geiger PC.Heat therapy: possible benefits for cognitive function and the aging brain.Journal of Applied Physiology. 2020;129(6):1468-1476. doi:10.1152/japplphysiol.00168.2020

Laukkanen JA, Laukkanen T, Kunutsor SK.Cardiovascular and other health benefits of sauna bathing: a review of the evidence.Mayo Clinic Proceedings. 2018;93(8):1111-1121. doi:10.1016/j.mayocp.2018.04.008

University of Michigan Health.Rest, ice, compression, elevation (RICE).

Johns Hopkins Medicine.Ice pack vs. warm compresses for pain.

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