How to Treat Injury with Deep Heat
What is Deep Heat?
I recommend deep heat for most chronic pain and late-stage acute injury cases (48-72+ hours) to treat inflammation and pain and improve blood flow. Moist heat penetrates deeper than dry heat like an electric heating pad and can reach injured structures below skin level.
Types of Moist Heat
Moist hot packs are available at drug stores and online, but my favorite method is a 20-minute soak in a hot water bath with magnesium sulfate, known as Epsom "salts."
Dissolve 2 cups of 100% magnesium sulfate per gallon of hot water (100-102 degrees). Check your owner's manual before adding to hot tubs and jetted tubs.
Currently, no clinical trials support that magnesium sulfates can penetrate the skin; however, there is plenty of circumstantial evidence from athletes and patients that it helps!
“But Coach Amy, I hate soaking in a tub.” If you don't like soaking your whole body in a tub but want to treat your ankle/foot or lower leg, try a foot bath or a large bucket.
Caution
Take care if you have sensitive skin before using Epsom Salts. Soak a small body part in the magnesium sulfate bath first to see if you get an adverse reaction. A hot water soak is quite beneficial even without the Epsom.
Contraindications to Soaking in a Hot Tub or Bath
Diabetes
Rash
Low blood pressure
Blood vessel disorders
Rheumatoid Arthritis or Gout
Heart disease
Pregnancy
Seek advice from your healthcare provider if you are unsure whether soaking in a hot bath is safe.
If symptoms persist and impact your ability to function, schedule an appointment with Coach Amy. Missouri and Kansas approved direct access to physical therapists, meaning you do not need to go to a doctor when you seek physical therapy.
The application of heat is all about controlling inflammation. To learn more about inflammation and its impact on injury, health, and pain, check out Coach Amy’s three-part series: