Many people use heat to help heal muscles. They might visit a sauna to relieve pain or use hot compresses on specific areas. There are many ways to use heat for healing. But does heat really help heal muscles, or is it just a myth?
How Heat Interacts with Muscles
The truth is, heat does help care for muscle tissue. However, the exact way it works with sore muscles is still not fully understood. We do know that heat can relieve pain. According to the American College of Physicians, using a heat wrap reduces pain more than a placebo and possibly even more than medications like Advil or Tylenol. This is likely because heat relaxes blood vessels, improving blood flow. Better blood flow means more oxygen and nutrients reach the area, which can help heal tissues and reduce discomfort. Heat also causes chemical changes, like lowering cortisol levels, which is a stress hormone.
Types of Heat and Their Effects
There are different types of heat, and their benefits can vary depending on how they are used. For example, an epidemiologist at the University of Leicester, Setor Kunotsor, studied how Finnish saunas help people with musculoskeletal disorders like arthritis and fibromyalgia. He found that this type of heat exposure can reduce pain by releasing endorphins, regulating the nervous system, and reducing inflammation.
Some studies suggest that moist heat, like from a hot water bottle or wet towel, might be more effective than dry heat for preventing pain and reducing muscle damage from exercise. Moist heat penetrates deeper into the tissue and acts faster than dry heat. However, this has only been studied when applied to specific areas. It’s not yet known if whole-body heat exposure, like in a sauna or jacuzzi, has the same effects.
General Heat Immersion
When you immerse your whole body in heat, like in a jacuzzi, it speeds up circulation throughout your body. This directs blood flow from the muscles to the skin.
Getting the Benefits of Heat Therapy
Whatever form of heat therapy you choose, consistency is key to seeing results. For example, if you decide to use a sauna, it’s best to go a couple of times a week to really notice the benefits.
The Right Temperature Matters
The temperature must be high enough to relax the muscles but not too high. Studies, like one titled “On the effect of whole-body hyperthermia on inflammation and immune reactions: experimental principles,” show that if a hot compress is between 39 and 40 degrees Celsius, it might actually increase inflammation and pain. But if it’s over 41 degrees Celsius, it can reduce pain and inflammation.
Safety First
It’s important to stick to recommended temperatures. For instance, saunas should not go over 40 degrees Celsius to avoid the risk of heat stroke.
By understanding how to properly use heat for muscle pain, you can effectively reduce discomfort and promote healing.
