How to Fill Homemade Heat Wraps

Heat application is an effective modality for reducing pain. Heat increases blood flow which relaxes muscles and decreases soreness and stress. A variety of heat packs are available on the market including electric heating pads, hot water bottles and microwavable hot packs. As an alternative to a store-bought heat pack, you can make your own at home.

Things You'll Need

• Long tube sock
• 2 pounds white rice

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Instructions

• 1

  Stretch the opening of a long tube sock as wide as possible.

• 2

  Cut a small hole in the corner of the bag of rice and pour it into the sock.

• 3

  Knot the end of the sock and place it in the microwave on high for 30 seconds. Add 15 second intervals as needed, until the sock is hot.

• 4

  Lay a washcloth on the area where the heat will be applied. Lay the sock over the washcloth and leave it on for 15 to 20 minutes. If it feels too hot, place an additional layer of towel between the sock and your skin.