Heat increases circulation, boosts metabolic activity to heal damaged tissue, and relaxes your muscles. It can also be used to relieve pain and spasms associated with neck or back injuries. You may find this method most useful to warm up stiff or scarred soft tissue before stretching or exercising.

Risks of Using Heat

While heat is great for treating and managing pain, applying heat to an injury can increase swelling and inflammation. You’ll want to be sure not to overuse heat or apply it at excessively high temperatures, as this can cause burns. Avoid using heat:

• Immediately after an injury or physical activity.

• If the area is numb.

• If there is a burn or open wound in the treatment area,

• If you have a high body temperature from fever or heat stress.

Options for Applying Heat

There are two main methods when it comes to applying heat to ease the pain: dry heat and moist heat. Dry heat (in the form of electric heating pads and heating blankets) provides consistent temperatures, and they are easy to use. Moist heat (such as heat wraps, warm baths, and hot showers) penetrates deeper into your muscle tissue.

How to Apply Heat

The longer you apply heat, the more relaxed your muscles will feel. Apply heat for 15 to 20 minutes, or try an all-day heat pack, available at your pharmacy.

Alternate Heat and Ice

For maximum relief from the pain associated with sprains, strains, and achy muscles, try switching between hot and cold compresses. For example, use heat for 15 to 20 minutes, then apply ice to the affected area for 10 to 15 minutes a few hours later. Keep alternating between the two for the best results.

Read more: https://painfreephysiotherapy.com/how-to-use-ice-and-heat-to-manage-pain-from-injuries/