How to Use Heat Therapy on Pulled Muscles
Heat therapy works by raising the temperature of the skin and soft tissues. This will increase blood flow, which allows oxygen to access the pulled muscles. Heat therapy may also stimulate nerve endings, reducing pain. It is one of the most relaxing treatments for pulled muscles. It is also easy to perform in the privacy of your home. However, precautions must be taken into consideration before you use heat therapy.
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Instructions
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Rest the pulled muscles. The more pressure you put on the pulled muscles, the more damage you could cause to the muscles or possibly the tendons.
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Heat the muscle area for no longer than 20 minutes. There are a number of heat therapy options available in your home that you can use for treating pulled muscles, such as a towel soaked in hot water, a hot water bottle or a hot bath.
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Protect your skin. Direct exposure to some products or exposure for a lengthy period of time may cause tissue damage, blisters or burns. If you use a heating pad, put a towel between the pad and your skin.
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Relax the pulled muscles to allow healing. Heat will have increased your blood flow, providing oxygen to the muscles.
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Use heat therapy three times a day (around 5 or 6 hours at a time). Make sure you do not fall asleep while using heat therapy to ensure you stay within the maximum time limit for each session.
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Use heat therapy before you exercise or perform any rigorous activity to loosen soft tissues and prevent stiffness.
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Tips & Warnings
Heat pads are the one of the most effective and popular therapies for pulled muscles. ThermaCare and Thermophore provide chemical heat pads and wraps, and Pain Management Technologies offers electrical heat pads (see Resources below).
If you need to immerse your entire body into a hot bath, make sure the temperature is below 100 degrees F.
Avoid using heat therapy on small children or during pregnancy.
Do not use heat therapy on sore muscle areas with inflammation and bruising. Ice therapy should be used instead to reduce the inflammation for the first 48 hours.
Test the temperature of any heat therapy to avoid skin burns.
Make sure the heat therapy can be stopped any time in case you start to experience pain or discomfort.
