How to Make a Hot Compress: Dry & Moist Options

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A step-by-step guide to making a DIY warm compress
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Warm compresses can be used to treat a variety of issues, from muscle soreness to joint stiffness. While you can buy heat packs at the pharmacy, it's just as easy to make one yourself with simple, cheap materials you probably already have laying around your house. In this article, we’ll teach you all the steps to make a dry or moist warm compress. Plus, learn which type of compress to use, when to use heat for injuries, as well as when you should avoid it.

How do you make a moist warm compress?

  1. Soak a washcloth in water and place it in a resealable plastic bag. Leave the bag unsealed.
  2. Heat the bagged cloth in the microwave for 30-60 seconds.
  3. If it isn’t hot enough, keep heating the bag in 10-second increments.
  4. Carefully remove the hot bag and seal it, protecting your fingers with another washcloth.
  5. Wrap the compress in another towel and place it against your skin.
Section 1 of 5:

Making a Moist Warm Compress

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  1. Soak a washcloth in water so that it’s dripping wet. Then, place the cloth in a resealable plastic bag, like a Ziploc bag. Fold the cloth neatly to ensure it will heat up evenly when you put it in the microwave. Do not seal the bag at this point. [1]
    • If you don’t have a Ziplock bag, try the bundle method. Gather two or three washcloths and soak them in water. Wring out the excess and wrap or fold the cloths together to form a multilayered bundle. Place the bundle in a bowl covered in plastic wrap.
  2. With the bag open, place the bag and the towel in the center of the microwave. Heat on high for 30-60 seconds, adding time in 10-second increments until it reaches your desired temperature. [2]
    • If you’re using the bundle method, heat the bowl for about 2 minutes.
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  3. Because the washcloth was saturated with water, there may be scalding hot steam coming from the bag. Carefully remove it, using a pair of tongs if it’s too hot to touch, and seal the bag to keep the steam and heat inside. This prevents the warm compress from cooling too rapidly. Again, be careful not to burn yourself—cover your fingertips with another washcloth or a pair of oven mitts when sealing the bag. [3]
    • Hot steam can seriously burn the skin even if you don’t directly touch the hot object.
    • If you’re using the bundle method, exercise the same caution when removing the compress from the bowl.
  4. Your compress will be too hot to place it directly against your skin, so wrap it in a clean towel to form a barrier. Allow the compress to cool if it feels uncomfortably warm, then place it against your injury for no more than 20 minutes at a time. Check on your skin every few minutes to make sure it doesn’t get burned. [4]
    • Place the plastic bag in the center of the towel, then fold the towel around the heated material. Do so in a way that prevents the bag from sliding out of the towel and only leaves a single layer between the compress and your skin.
    • If your skin starts to look dark red, purplish, spotty red and white, blistered, swollen or you develop hives, call your doctor. You may have skin damage from the heat. [5]
  5. If you don’t have a microwave or feel uncomfortable microwaving plastic, fill a bowl with hot—not boiling or scalding—water, then soak a clean towel in it. Wring out the excess water, fold the towel, then apply it for 10 minutes. This method has fewer steps, but it can lose heat more quickly than the microwave method. [6]
    • If you place the towel directly against your skin, be extremely careful that the compress is not too hot. This type of warm compress is helpful for sinus pain, but be aware of the risk of burns.
    • Or, heat some water in a kettle, then place a washcloth in a bowl and carefully pour the water over it. Use tongs to insert it into a plastic bag to make a warm compress. If you use this method, be sure to wrap the compress with a barrier so it isn’t too hot against your skin.
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Section 2 of 5:

Making a Fragrant Dry Warm Compress

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  1. All you need for the basic dry compress is a clean tube sock and some dry, uncooked rice, beans, or oats to go inside it. [7] However, if you want to give the compress a pleasant fragrance, you’ll also need a little bit of powdered peppermint, cinnamon, or whichever aroma you’d prefer. Use some herbs from your kitchen, the contents of an herbal tea bag, or essential oils.
    • Try adding relaxing lavender, chamomile, sage, or mint to your compress for an even more soothing experience.
  2. Pour your rice, beans, or oats into the tube sock until it’s mostly full—about ½-¾ full. Add a few small pinches of your fragrant powder or herbs so there will be a pleasant aroma throughout the compress. Leave enough sock material on the end to tie a knot. [8]
    • If you plan on sewing the end of the sock to make a permanent warm compress, you can fill it nearly to the top instead.
  3. Depending on how long you want to keep your compress, you can seal the sock temporarily or permanently. Tying a firm knot into the sock will keep the contents in place for a short period of time and allows you to reuse the sock later. Or, sew the open end of the sock together to create a permanent compress. [9]
    • Sealing the sock very close to its contents will make for a hard compress, while sealing it far away will leave its contents loose. Experiment with how hard or soft you want the compress before sealing it.
    • If you leave the contents a little looser, you can easily drape the sock over your neck and shoulders to treat pain there.
  4. Place the sealed sock in the microwave for 30-60 seconds, then feel how warm it is. If it’s warm enough, take it out and use it. If you want it to be warmer, continue microwaving the compress in increments of 10-15 seconds until it’s as warm as you’d like it to be. [10]
    • Remember that placing scalding hot materials against your skin can cause blisters and burns. A range between about 70 and 80°F (21.1 to 26.7°C) is optimal.
  5. Wrap the compress with a towel or place a towel, T-shirt, or other barrier between your skin and the compress. [11] When the compress has reached a comfortable temperature, hold it to the sore area for 10 minutes. After 10 minutes, remove it to let the skin cool down a bit. Then, reapply for another 10 minutes if you wish.
    • Check your skin every few minutes to make sure it isn’t getting too hot or red. If the compress feels uncomfortably hot, remove it right away and let it cool a bit before replacing it.
    • If your skin starts to look dark red, purplish, spotty red and white, blistered, swollen or you develop hives, call your doctor. You may have skin damage from the heat. [12]
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Section 3 of 5:

When to Use a Moist vs Dry Compress

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  1. While both moist and dry warm compresses can relieve issues such as sore muscles and cramps, studies have shown that moist compresses are more effective. The moisture helps retain heat so you don’t have to reheat as often, and it helps the heat penetrate the muscles to increase blood flow. [13]
    • Moist heat is also effective at treating sinus headaches, congestion, and eye infections.
  2. If you’re in a rush and don’t want to get wet, using a dry warm compress might be the better option for you. Simply pop your compress in the microwave for a few seconds, then place it on the injury. Like moist compresses, dry compresses are often used to treat sore muscles, but they often need to be reheated more frequently than moist compresses. [14]
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Section 4 of 5:

When to Use a Warm Compress

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  1. Sore muscles are often the result of excessive lactic acid buildup in the muscle tissue. When you use a warm compress to treat a sore muscle , the heat draws more blood to that area. The increased circulation flushes away excessive lactic acid, making your muscles feel less sore. It also brings more oxygen to the area, spreading up the healing process for damaged tissue, and the warm sensation distracts the nervous system to decrease the amount of pain signals sent to the brain. [15]
  2. If you experience prolonged muscle spasms, first rest the affected muscle and avoid the activity that caused it to spasm in the first place. After 72 hours (3 days), apply a moist warm compress to the affected area to speed up the healing process. Do not apply heat any sooner or your muscle may become more inflamed. [16]
  3. Both heat and cold can be effective in treating joint issues and arthritis pain , though some people prefer one over the other. Cold compresses numb soreness and reduce inflammation and swelling in your joints by constricting blood vessels. Warm compresses dilate the blood vessels, increasing blood flow to speed up the healing process. Heat also loosens the tissues and ligaments in the stiff area, increasing their range of movement. Consider alternating between heat and cold until you figure out which one works better for you. [17]
    • You can also apply heat by soaking the affected area in warm water. This might mean swimming in a heated pool or simply soaking in a warm bath.
  4. Heat helps relieve period cramps by relaxing the abdomen and uterine muscles, which reduces the pain associated with cramps. It also increases blood flow to the area, which can further alleviate discomfort. Hold a warm compress to your lower abdomen whenever you’re experiencing menstrual cramps. [18]
  5. If you have boils, styes, or other eye or sinus infections, applying heat to the area can increase blood flow to speed up the healing process. It also helps draw pus from the skin so that conditions like boils and styes can drain on their own. [19]
    • Heat also helps clear up sinus congestion.
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Section 5 of 5:

When Not to Use a Warm Compress

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  1. Applying a warm compress or other form of heat can actually contribute to inflammation and make the injury worse. Do not use heat within the first 48 hours of an injury, whether it’s a sprained muscle or a cut. Instead, apply a cold pack to reduce pain and inflammation. [20]
    • Heat is best used to treat chronic issues, like ongoing muscle soreness, spasming, or chronic joint pain. If you pull a muscle or have another acute injury, apply a cold compress immediately to reduce the swelling within the first 48 hours. If the pain persists for several days, use heat to speed up the recovery process.
  2. Pregnancy, diabetes, poor circulation, and heart disease (like high blood pressure) can respond poorly to heat therapy. Talk to your doctor before using a warm compress to ease muscle or joint pain. [21]
    • When using heat, always keep a layer of cloth between the heat source and your skin to prevent burns.
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      Warnings

      • Do not microwave the compress for more than a minute as it will become scorching hot and can melt the baggie.
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        Helpful 2 Not Helpful 0
      • Remove the compress if it becomes uncomfortable. It is supposed to feel good.
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        Helpful 2 Not Helpful 0
      • Do not allow a warm compress to lie in the same area too long as it can burn. Shift it around slightly every couple of minutes while you are relaxing.
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        Helpful 2 Not Helpful 1
      • Never use warm compresses on children and babies.
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      Things You'll Need

      Moist Compress

      • A washcloth
      • Water
      • A microwave or kettle
      • A plastic baggie with a zip closure
      • A dry towel or pillowcase
      • Tongs

      Dry Warm Compress

      • Clean tube sock
      • Enough dry, uncooked rice, beans or oats to fill the sock halfway
      • Scent powder or essential oil of your choice (optional)
      • Microwave
      • Towel

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      References

      1. ↑ https://www.arthritis.org/health-wellness/healthy-living/managing-pain/pain-relief-solutions/heat-therapy-helps-relax-stiff-joints
      2. ↑ https://www.arthritis.org/health-wellness/healthy-living/managing-pain/pain-relief-solutions/heat-therapy-helps-relax-stiff-joints
      3. ↑ https://burncenters.com/community/steam-burns-vs-scald-burns-what-they-are-and-how-to-treat-them/
      4. ↑ https://spinesurgeonsseattle.com/how-to-make-your-own-gel-ice-pack-or-moist-heat-pack/
      5. ↑ http://www.webmd.com/pain-management/try-heat-or-ice
      6. ↑ https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=85&contentid=p00918
      7. ↑ https://spinesurgeonsseattle.com/how-to-make-your-own-gel-ice-pack-or-moist-heat-pack/
      8. ↑ https://spinesurgeonsseattle.com/how-to-make-your-own-gel-ice-pack-or-moist-heat-pack/
      9. ↑ https://spinesurgeonsseattle.com/how-to-make-your-own-gel-ice-pack-or-moist-heat-pack/
      1. ↑ https://youtu.be/KAWXMqFyxuY?t=191
      2. ↑ http://www.webmd.com/pain-management/try-heat-or-ice
      3. ↑ http://www.webmd.com/pain-management/try-heat-or-ice
      4. ↑ https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=85&contentid=p00918
      5. ↑ https://www.sapnamed.com/blog/ice-vs-warm-compresses-for-pain-when-to-use-them/
      6. ↑ https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=85&contentid=p00918
      7. ↑ https://www.emoryhealthcare.org/stories/ortho/use-heat-ice-treat-injury
      8. ↑ https://www.healthlinkbc.ca/illnesses-conditions/arthritis-and-osteoporosis/osteoarthritis-heat-and-cold-therapy
      9. ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menstruation-pain-dysmenorrhoea
      10. ↑ https://stanfordhealthcare.org/medical-conditions/eyes-and-vision/chalazion-stye/treatments.html
      11. ↑ https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=85&contentid=p00918
      12. ↑ https://www.hackensackmeridianhealth.org/en/healthu/2019/11/14/strains-sprains-chronic-pain-when-to-apply-ice-versus-heat-packs

      About This Article

      Article Summary X

      To make a warm compress, moisten a clean washcloth, then fold the cloth neatly and place it into a resealable plastic bag. With the bag left open, microwave the cloth for 30-60 seconds, then carefully remove it from the microwave and seal the bag. Wrap the plastic in a clean towel and place the wrapped compress against your skin. For tips from our medical reviewer on when to use a warm compress, keep reading!

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