Warm Wraps for Knee Pain

Warm wraps around an injured knee feel great for two reasons: as heat increases circulation to the knee, built-up fluids move out and oxygen moves in. Heat also relaxes the joints and soothes spasms.

Heat Basics

• Use heat for chronic issues, such as recurring but mild pain, and do not exceed 20 minutes per session, three to four times a day. The goal is to relax the tissues while stimulating circulation. Exercise caution: don't apply a wrap too hot to the touch.

Dual Purpose Wraps

• You can use these wraps for either cold or heat by placing them either in the freezer or the microwave, making them ideal for treating a wide range of injuries and ailments. "Some experts recommend alternating between heat and cold treatments," according to WebMD's Knee Pain Health Center.

Heating Pads

• Ideally, use a heating pad equipped with a programmable timer, which helps monitor the length of treatment.

Hot Compress

• Drugs.com's guide to knee bursitis advises creating a hot compress by dipping a clean washcloth in warm water, wringing it out, and applying for the standard 20 minutes.

Whirlpool

• Wrap it with water--treat yourself to a whirlpool just like pro athletes do. Although not the most practical option, if your treatment requires heat several times per day, a warm water immersion provides the most relaxation to the muscles and joints.