How to Apply Heat to Sore Muscles & Knots
Sore and tense muscles can cause aching and pain. Whether the muscle is hurting from overexertion or tension, heat can help alleviate the pain.
There are times when it is better to treat a sore muscle with cold than with heat. Heat can increase bruising or swelling if applied immediately after an injury or rigorous workout. At these times an ice pack or cold compress would be better to use because they reduce inflammation and swelling better in those circumstances.
Once a muscle has had time to relax and become less inflamed heat can be applied.
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Instructions
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How to Apply Heat to Sore Muscles & Knots
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Make sure the muscle isn't still swelling or bruising. Adding heat to it while either of these things are happening can cause more damage. Heat increases blood flow to the area, which is what causes the bruise or swelling to worsen.
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Heat up the compress in the microwave, if necessary. Make sure that you can hold it comfortably. If it is too hot to hold, it is too hot to apply to another part of the body.
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Set the timer for 20 minutes. Take the compress or pad off after 20 minutes is up.
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Repeat the heat compress before activity to loosen up the muscle or a few hours after the first application.
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Tips & Warnings
Use ice on areas that are sore immediately after an injury. Heat can be used later to relax the injured muscle tissue.
Do not sleep on a heat pad or leave a compress on for an extended period of time. You could develop a burn if you leave the heat on one area for too long.
