Discover the benefits of heat therapy at home

Heat therapy, also known as thermotherapy, is a common treatment that can relieve pain, reduce muscle stiffness, and improve circulation to speed up the healing process.

It involves applying heat to the affected areas, which can relax muscles, reduce joint stiffness, and increase blood flow, speeding up tissue repair.

Heat therapy can be done at home or in a doctor’s office.

How to use heat therapy at home

One of the greatest benefits of heat therapy is that it is easy to do at home. Although there are many products you can buy to provide heat, most people have heat sources in their homes. Below are ways to use heat therapy at home:

Before applying a heat source to the affected area, take a few steps to protect your skin. Before using heat, wrap a towel around the heat source or place the towel on the affected area.

Apply heat for 15-20 minutes. Allow skin to rest before reapplying.

Most heating methods use superficial heat therapy (similar to the options mentioned above), which transfers heat less than 1 centimeter (cm) deep into the skin and surrounding tissue.

It is best used for recent or chronic injuries or conditions. Heat can relax muscle spasms, reduce joint stiffness, and reduce pain.

Health Benefits of Heat Therapy

Using heat therapy can provide benefits other than those experienced when heat is applied. One of the most common benefits is that heat promotes relaxation.

One 2020 study examined the effects of heat on brain aging and cognitive function. Researchers have suggested that heat therapy may benefit people with Alzheimer’s disease and suggested that heat may help prevent some risk factors for Alzheimer’s disease, such as obesity and insulin resistance (when the body’s cells respond poorly to the hormone insulin and blood sugar levels rise as a result).

2018 review in a peer-reviewed journal Mayo Clinic Resources found evidence that using sauna heat therapy reduces the risk of certain cardiovascular diseases such as high blood pressure (hypertension) and stroke. It has also been discovered that heat may play a role in treating other diseases.

More research is needed into how heat therapy can be used to improve overall well-being.

When to Switch Between Warm and Cold Therapy

Cold therapy reduces pain and swelling and also reduces blood flow to the affected area.

Switching from cold and warm therapy can be helpful, but it needs to be done correctly to achieve the desired results.

Cold should be used for 48 to 72 hours after injury. For example, a person who has sprained their ankle should use ice packs for the first few days. Cold will not help speed healing, but it will help minimize swelling, bruising and pain. After this time, apply heat to improve blood flow to the area and speed up healing.

As with heat, do not apply ice directly to the skin. Place a towel or cloth between your skin and the ice pack to prevent irritation or damage.

Heat therapy from a healthcare provider

Deep heat is another type of heat therapy that is usually performed by a physician.

This type of heat therapy typically uses ultrasound to provide deeper heat at a depth of 3 to 5 cm. It provides the same thermal effect as surface heat but also has non-heat benefits such as reducing tissue damage and inflammation . It is used to treat soft tissue diseases or diseases associated with soft tissue conditions, such as:

• Arthritis (chronic joint disease)
• Bursitis (inflammation of the fluid-filled sacs that cushion joints)
• Contractures (persistent tension in muscles, tendons, or skin)
• Frozen shoulder pain (adhesive capsulitis)
• Tendonitis (tendon inflammation)

When to avoid using heat

Although heat is a useful treatment for injuries and certain conditions, it is not always recommended.

Do not apply heat for the first 48 hours after injury.

Other contraindications to the use of heat include:

Summary

Heat therapy is a useful and affordable option for treating injuries and pain. Heat improves blood flow to the area, allowing for better healing. It also relaxes the body, loosens joints and soothes soreness. Heat is not recommended for everyone. Be sure to consult your doctor if you are unsure whether heat therapy is safe for you.