Simple way to make a Moist Heat Pack

An effective self care tool is a moist heat pack.  You can use moist heat packs at home to help reduce muscle tension from a long day on the computer or from working out.  People often ask we choose to use moist heat vs. dry heat.  Here are my thoughts:

  • Dry heat makes my skin itchy.
  • I don’t like to use an electric hot pack because it is adding more electric current to your field – I am a believer that we are exposed to enough electrical currents as is.
  • There is not an extra costs to making a moist heat pack – everyone has a couple of towels.
  • I have never seen anyone burn their skin when falling asleep with a moist heat pack – I’ve seen plenty “I feel asleep with my heating pad on” burns.
  • Moist heat seems to go deeper into the muscle.
  • Moist heat is a perfect complement to essential oils for muscle relaxation.

Three easy steps to making a moist heat pack.

1. Get your “hot” towel ready – usually a hand towel is a good size, but you can also use a face towel for small areas or a bath towel to cover a large area.  Fold it in thirds the long way or “hot dog” way.
Now roll it up like a sleeping bag.
(Add your essential oils to the skin if you are using them.)

2. You now need hot water…  you can use the hot water from the tap or heat up some water in a kettle.  You want the water Hot – but not so hot that it will burn your skin.
Hold your rolled “hot” towel over the sink or bowl and pour your hot water in the middle of the rolled “hot” towel.  Add water to both sides and squeeze it out.  The goal is for the water to be hot – but not so hot that you can’t manage squeezing it out with your hands.  Sometime I press it against the bowl and use my knuckles.  This my personal safety control – I know if my hands can’t touch it for a few seconds – then it is too hot!

3. The last step is to make a “Hot Pack Sandwich” by laying a dry towel on the skin, then unroll the hot moist towel and cover up the hot moist towel with another dry towel.  Sometimes you can use one bath dry towel and make a “Pita Bread Hot Pack”, (just fold it in half with the hot moist towel in between) saving on towels to wash.

Just allow that hot pack to cool off naturally.

While you are “cooking” you can snooze if you’d like – no worries about it getting too hot like electric hot pads.

I use this moist heat pack method at the end of Raindrop Technique – and everybody loves it!

Some Oils I like to use with a Tight Muscle Moist Heat Pack are:
Basil
Deep Relief Blend

 


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Each week we focus on a different health concern such as the Rotator Cuff or Plantar Fasciitis.  You’ll learn basic and advanced foam rolling techniques for that muscle group.  The goal is to increase range of motion to reduce the chance of injury or support the work you are already doing with your PT, Fitness Trainer or Chiropractor.   We’ll also share other self care techniques to support that muscle group such a lymph drainage, essential oils and stretching.  Join here!  https://www.facebook.com/groups/YourHealthyStepsCommunity/

Leave a Comment

(3 Comments)

  • Lisa Dietrich

    Small yet very informative article.

    That homemade towel made heating pad is really easy to make and good for instant body relief.

  • Christina Hagan

    Great! So glad it was helpful for you Lisa!

  • Caroline

    Thanks for sharing useful information about ways to choose moist or dry heat. In my experience, I really like moist heat, because it brings me relax without dry.

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