Moist Heat for Injuries
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How and When to Use Moist Heat for Injuries
Injuries happen to all of us at some point, whether it is a twisted ankle from a bad step, a sore back from lifting something heavy, or just the nagging stiffness that creeps in after a long day. As someone who sees plenty of banged-up bodies in my time, I can tell you that one of the simplest, most underrated tools for relief is moist heat. It is not complicated, and when used right, it can work wonders. I am Dr. Aaron Workman of Chambers Medical Group, one of the highest rated car accident medical care organizations in Kentucky, and I will talk about how and when to use heat to get yourself back on track.
What is Moist Heat?
It is exactly what it sounds like. Heat that comes with a bit of dampness, like a warm, wet towel, a steamed pack, or even a hot bath is moist heat. Unlike dry heat from a heating pad, the moisture helps the warmth sink deeper into your muscles and joints. It allows your body’s soft tissues to boost blood flow and loosen them up. That extra circulation can ease stiffness, relax tight muscles, and dull that nagging ache.
When to Use?
Timing matters when it comes to utilizing heat. If it is a new injury such as a sprained wrist from a fall or a pulled muscle from overdoing it in the yard, you should try and hold off for the first couple of days. Right after an injury, your body’s in the mode of swelling, inflammation and maybe even some bruising. That is when ice is your friend, not heat. Heating too soon can make the swelling worse, like pouring gas on a fire. But once that initial flare-up calms down, moist heat can become your best friend. It is perfect for those lingering aches, chronic stiffness, or old injuries that flare up now and then.
How to Use?
Keep it simple. Grab a towel, soak it in warm water (hot enough to feel good but not scalding) and wring it out so it is damp but not dripping. Lay it over the sore spot for 15-20 minutes. You can reheat it if it becomes cold. If you have a microwaveable heat pack, even better as many come with a moist option, or you can dampen a cloth to go with it. A hot shower or bath works too. Similarly, just let that warm water hit the area and soak in the relief. I have had some patients tell me they feel like a new person after a good soak.
There are a couple of things to watch out for. Do not crank the heat too high as we are not here to cook a roast. If it is burning your skin, then it is too hot, and you need to let it cool a bit first. If you have an open wound, infection, or broken bone, skip the heat altogether. Moist heat’s great, but it is not a cure-all. I have seen patients overdo it, thinking more is better, laying on heat all night only to end up not able to move the following day. Moderation is the key.
Using moist heat is about listening to your body. It is a good addition to make those painful areas ease up after the initial injury. If you take this advice, and put it to use, it is a cheap, easy way to feel better without much fuss. So next time you are hobbling around with an irritated muscle or joint, you should give it a try. Just make sure to wait out that initial first couple of days, then let the warmth do its thing.
— This article is written by Aaron Workman, DC, one of the members of Chambers Medical Group’s team of car accident chiropractors who offer a variety of treatments and therapies ranging from diagnostic testing to various soft tissue therapies for car accidents and injuries in Kentucky.
