How Heat Therapy Helps Ease Muscle Pain
Using heat therapy to relieve muscular stiffness.
Are you feeling sore after an intense home gym workout or long run? Muscle pain caused by overexertion, spasms and cramps is common and can even be severe. Though it’s always best to consult a doctor with any medical concerns, fitness aches are often minor issues you can treat from the comfort of your home.
Heat therapy is a pain relief and management method that may help relieve an array of injuries and conditions, like chronic muscle pain. This guide explains what heat therapy is, how it works and the benefits it can provide.
What Is heat therapy?
How does heat therapy work?
Heat therapy works by improving blood flow and circulation to a specific area, which helps muscles relax. Boosting blood flow to a painful area can help eliminate the buildup of lactic acid, which causes pain in your muscles. When lactic acid is dispersed, pain and stiffness are relieved. This process also helps to promote the healing of any damaged tissue.
Heat therapy is most beneficial when used for a certain amount of time. It may take only 15 to 20 minutes for you to experience some relief from minor stiffness and tension. A warm bath for around 30 minutes might help deal with moderate-to-severe pain.
Do you suffer from conditions like neuropathy? Be sure to exercise caution with heat therapy treatments. Pro-existing conditions, such as diabetes, dermatitis, vascular diseases, multiple sclerosis (MS) and deep vein thrombosis (DVT), may also lead to complications or burns. Check with your doctor if you have any of these conditions before using heat therapy.
Types of heat therapy.
Heat therapy should aim for 'warm' as the correct temperature, rather than 'hot' during treatment. There are two main types of heat therapy: dry heat and moist heat.
- Dry heat or conducted heat therapy: Dry heat is easy to apply. Sources include heating pads, dry heating packs or heat lamps.
- Moist heat or convection heat: Moist heat is an effective mode of heat therapy. Sources include steamed towels, moist heating packs and hot baths.
Here are some heat therapy methods and devices you can include in your treatment regimen:
- Hot bath, shower, hot tub, sauna or foot spa: Moist heat may encourage an overall feeling of relaxation.
- Hot water bottles: Hot water bottles are easily available. You can use them when laying in bed, sitting on the couch or working at your desk.
- Heat wraps: Heat wraps provide hours of low-level heat treatment. Since you can wear them under clothing directly against your skin, they offer increased convenience. You can wrap them around the lower back and waist.
- Gel packs: Heated gel packs stay warm for about 30 minutes after activation. They are easy to use and need activation in a microwave. Some provide dry heat, while others offer moist heat.
- Electric heating pads: Electric heating pads are available in different sizes and require an electrical outlet. They maintain a constant level of heat during treatment.
- Heated paraffin wax treatment: Heated wax treatment is a fast way to provide heat to the joints in feet and hands.
- Heated massagers: Many massagers have a heating element to deepen relaxation and comfort.
Choosing the right type of heat therapy and pain management devices depends on the condition that causes discomfort and personal preference.
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Heat therapy benefits.
Applying heat to the body may have the following benefits in varying scenarios:
- Soothing muscles: Heat helps relax and soothe stiff, cramped or sore muscles.
- Relieving back pain: Since it boosts circulation, heat therapy is effective for back pain. This allows nutrients and oxygen to travel to muscles and joints, which enables the speedy repair of damaged muscles.
- Easing tension and stress: When stressed, the body naturally releases hormones that cause muscles to tense up. Warmth relieves tension in muscles and provides a relaxing feeling.
- Dealing with delayed onset muscle soreness (DOMS): DOMS is the pain and stiffness you feel in muscles for several hours or even days after strenuous activity. Heat therapy may help relieve the symptoms of DOMS and help hasten workout recovery.
- Preparing for exercise: In some cases, heat can help increase tissue elasticity before strenuous activity. If you experience areas of tightness, consider heat therapy before stretching or exercising.
- Muscle rehabilitation: Based on research, heat-based interventions can improve muscular health after injuries. Heat therapy can mitigate the loss of muscle mass.
- Arthritis: Is heat good for arthritis? Applying heat to painful joints can help decrease joint stiffness and temporarily relieve pain.
When not to use heat.
Although beneficial, heat is not suitable for all types of injuries. Infections, injuries caused by heat and fresh injuries will not benefit from heat-based interventions. Avoid heat if you experience:
- Hot, red or inflamed skin
- Open wounds or dermatitis
- Numb areas
These instances are when you should consider other options, such as cold therapy.
Heat vs. cold therapy.
The type of pain you have determines whether you should use heat or cold therapy. Personal experience and doctor recommendations also play a part in deciding the best type of temperature therapy to use. Cold therapy or cryotherapy supports use in acute injuries or trauma, while heat therapy supports use in chronic issues, such as ongoing muscle pain and soreness.
Cold treatment works by reducing the blood flow to a particular area, which reduces inflammation. Cold therapy requires fewer treatment sessions and may help reduce nerve activity and relieve pain. Often, a mix of cryotherapy and thermotherapy proves more effective in healing from soreness and injury.
Get prepared.
Are you planning to use heat and cold therapy? Stock your first aid kit with heating pads and add ice packs to your arsenal so you have the right temperature treatment in case of injury or pain of any sort.
Exercise extra caution when using heat therapy to avoid burns. Place insulation between your skin and the heat source and monitor your time of use. If you’re in doubt about the severity of your injury, confer with your doctor for personalized guidance on your health and wellness.
Additional information:
These statements and any information contained herein are intended for educational purposes only and are not meant to substitute for medical care or to prescribe treatment for any specific health condition. Carefully review product labels for instructions and important safety information and consider consulting with a health care professional regarding your use of health and wellness products.