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Remember when you weren’t feeling well and your mom or grandma suggested a heating pad or a warm compress? Ever wonder why? Or ask yourself when you got hurt—is it ice or it heat?  We explain the benefits of heat therapy.

Thermotherapy (heat therapy) is often used to help ease chronic pain (arthritis) and stiffness in the joints and muscles, menstrual cramps, and tension.

Why? Heat increases the flow of blood and oxygen to joints and muscles, which naturally reduces soreness and discomfort, as well as intercepts the transmission of pain signals to the brain. Heat therapy produces a detoxifying sweat at the cellular level, bolsters immune function, strengthens the cardiovascular system, assists in weight loss, rejuvenates the skin, improves sleep, and much more. Heat therapies provide drug-free pain relief and other health benefits, without harmful side effects. 

Before considering heat therapy as a remedy, it’s important to know when you should avoid using heat and use ice instead. James A. Devine, Doctor of Chiropractic, of Devine Chiropractic & Rehab Center, explains: “In a nutshell. Never use heat: heating pad, hot creams, hot tub, etc., to treat an acute injury that has happened within the last three days. An acute injury refers to a sudden, severe injury such as a sprained ankle, strained back, or fractured bones. Always put an icepack on it – always!”  

Ice helps reduce swelling, while heat helps relax muscles and stiff joints. Heat is better to treat chronic conditions caused from old injuries or arthritis. It’s often used before participating in activities to help loosen up. 

Heating pads, infared sauna blankets, dry saunas 

Hot water bottles, moist heat packets, hot baths, steamy saunas  

*Moist heat is often favored over dry heat, as it penetrates deep tissues and muscles quicker. Another plus, moist heat is less likely to dehydrate your skin.  

Dry and moist heat therapies can be used to treat a specific area or the full-body. Dry heat applications include heating pads, infrared sauna blankets, and dry saunas. Moist heat treatments that can be used at home include hot water bottles, moist heat packs, a hot tub, or a steamy sauna with rocks. Chiropractic, spa, fitness, or wellness centers may provide these dry and moist heat therapies: infrared saunas, steam rooms, spas, hot stone massage, and ozone sauna therapy.  

Heat therapy can be as simple as applying capsaicin ointment, a heating pad (regular, infrared, or weighted), steamed towel, or heated gel pack, or wearing a heat patch or wrap to ease pain in your back, neck, shoulder, or leg. There’s even a heated massage pillow on the market that’ll give you a soothing, warm deep tissue massage at home, work, or when traveling.  

The effectiveness and benefits of each heat modality varies; some extend beyond pain relief. It is recommended that you do a little research to find one that offers the benefits you’re looking for.  

Here’s a list of popular heat treatments. These are readily available for use at home or in professional settings. 

When using heat therapy, be careful to avoid burns. Heat should penetrate and soothe, but not be uncomfortably hot. Keep track of the time. Set a timer, in case you fall asleep. Do not utilize heat therapies on open wounds or sores, burns, or red, inflamed skin; if you have swelling or untreated high blood pressure; if you have diabetic neuropathy; or if you have lost feeling in your hands or feet. Saunas, hot tubs, and steam rooms shouldn’t be used prior to working out, but post-workout. Consult your health professional before trying heat therapy if you have a serious health condition.

Have you ever used heat therapy to heal?

What is one method that you use?

What is one thing you learned today?

Let us know in the comments below!

Deborah Tukua is a natural living, healthy lifestyle writer and author of 7 non-fiction books, including Naturally Sweet Blender Treats. She has been a writer for the Farmers' Almanac since 2004.

We grew up with warm salt packs. Heath a pound or two of salt in a frying pan, stirring continuously to keep the salt from burning. Heat it till it feel extra warm to the touch but not hot. Then pour it into an old pillow case and fold and roll the case (you can tie it off at the middle if you’re worried about the salt pouring out). Then place it on the achy area you want to treat. Great for headaches and aching neck and shoulders. Salt packs are more relaxing than you can believe ? And as it cools just unroll the case. Sleep with it? No problem. Then store the salt pack to you need to reheat it. If you don’t scorch the salt it will last for months. For sinus headaches put a little Vick’s Vaporub on your forehead then a dry facecloth to protect the salt bag. Ooo almost instant relief.

Very interesting! Thank you for sharing!

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