It's a good idea to make a hot compress.It can be helpful to alleviate pain in chronic injuries that are more than a day or two old.If you have an acute muscle injury within the last 48 hours, you should treat it with ice.You should always seek an evaluation from a medical professional if you have a serious injury.
Step 1: Run the water from the tap.
If you heat the water in this way, you have a higher chance of burning yourself.Run the hot water from your sink to a temperature that is just hot enough for you to tolerate.
Step 2: You should find a large towel to cover your injury.
To cover only the area you want to place the compress on, fold a towel or washcloth.
Step 3: Allow the towel to become saturated with water by placing it under the water.
Make sure the towel isn't too hot to put on your skin.Put it on the affected region.You can leave the towel on for 20 minutes or so, up to three times a day.
Step 4: Don't let the heat get to your whole body.
If you have multiple sore muscles or your whole body is sore after a long day at the gym, it's a good idea to use your entire body for pain relief.Have a hot bath is one of the options.Have a hot shower.Go to the hot tub.Go to the steam room.Go to the sauna.
Step 5: Take precautionary measures.
It is important to stay hydrated by drinking at least 8 cups of water a day, if you are treating sore muscles with heat on a regular basis.Dehydration can be caused by exposure to heat so it's important to drink plenty of water.Don't burn yourself.If you use a heating pad or hot water bottle, you should wrap it in a towel or cloth to make sure you don't burn your skin.Make sure your skin is free of blisters.The compress should be removed if this occurs or you experience pain.Your body will tell you when it's too hot.
Step 6: Understand how heat can help with muscle pain.
It is possible to relax sore muscles by stimulating the blood flow to the area.Muscle pain can be caused by the build-up of something called lactic acid.You need to increase the blood flow to the sore muscle in order to clear the lactic acid out of it.If you have chronically sore muscles, heat prior to working out can help to ease any pain you may feel during the activity itself.
Step 7: Try different options.
If you have a heating pad or hot water bottle at home, you can use it to treat sore muscles.If you find that you have sore muscles frequently, you may want to invest in a heating pad or a hot water bottle to avoid having to make your own hot compress every time.
Step 8: Use a cream or gel.
Rub it on the sore muscles.Bengay or Voltaren are examples.Ask your doctor if there are other suggestions.Pay attention to the dose.These treatments can be absorbed systemically, and they need to be acknowledged and followed.Don't apply creams to broken or damaged skin.If your pain doesn't go away after a couple of weeks, you should see your doctor.
Step 9: Try it on the skin.
This can be used as a pain-killer, and is derived from hot chili peppers.It is possible to have a burning sensation when you first apply capsaicin to your skin.This is to be expected.It can take anywhere from a few days to a couple of weeks for capsaicin to be effective in terms of pain relief.If you are going to try this method, make sure to stick to it for a while before making any conclusions about whether or not it works for you.
Step 10: You should see your doctor.
If you don't notice an improvement in your muscle pain within a week or two, it's important to have a proper assessment from your doctor or therapist.If there is something more serious going on, you will want to know as soon as possible so that you can treat the injury before it gets worse.