How to Make a Moist Heat Pack

Penetrating deep into sore muscles, moist heat is the best way to sooth many types of pain. It alleviates joint stiffness, muscle spasms, tight muscles and arthritis pain with soothing heat that helps you feel better. There are several ways to apply moist heat, but the most convenient is using a moist heat pack. Moist heat packs are filled with moisture-absorbing grain that draws moisture from the air and recirculates it deep into sore muscles. Though you can purchase moist heat packs from health stores, they are easy to make at home for a low cost.

Pour rice, flaxseed, oat seed or corn into a bowl, roughly enough to fill a tube sock. Rice is a popular, inexpensive option that forms and clings well to aching body parts. It can, however, emit a “cooked rice smell” when heated that you may find unpleasant. Oat seed and flaxseed don’t emit such a smell.

Mix 1/2 cup of dried herbs, such as lavender or eucalyptus, with the grain. Eucalyptus releases an invigorating scent, while lavender is more soothing.

Open the tube sock and pour in the mixture. Make sure the sock is full but not stretched. It should be pliable enough to wrap comfortably around the neck or shoulders without empty spots.

Tie a knot in the sock opening about 2 inches from the top.

Heat the sock in the microwave until it is hot to the touch but not scalding. If it’s merely warm, it won’t penetrate the muscle. The setting and heat time varies from microwave to microwave. A system of trial-and-error will help you determine heat time.

Apply to sore muscle as needed. The length of time will depend on the type of pain. Your moist heat pad will emit soothing heat for 30 minutes or more.

Penetrating deep into sore muscles