How To Make A Compress

A moist warm compress, such as a clean washcloth, kitchen towel, or gauze, uses damp heat. The warmth travels deeper into the tissues than dry heat at the same temperature. This form of heat therapy may be a bit messy, but it offers the dual advantage of deeper heat penetration and hydration of the affected site.

A moist heat is generally more effective than dry heat, especially for deep muscle tissue pain. For example, a 2013 study Trusted Source found that moist heat helped relieve muscle soreness in one quarter of the time it took for a compress using dry heat to do the same. Moist heat can be used to treat sinus headaches, congestion, and muscle soreness.


  1. Wash your hands before starting, this way you can help preventing spreading any infections
  2. Boil a pot of water, fill it up to about halfway
  3. Place the chosen herbs into the water, 3-4 Tbsp for every cup of water in the bot
  4. Cover and let it steep for 20-30 minutes
  5. Place the cotton cloth into the steeped herbal water and soak it thoroughly.
  6. Ring out the cloth so it is still moist, but does not drip
  7. Make sure the temperature is cool enough to place on the affected area without discomfort.
  8. Press and keep it directly on the area for 15-20 or as long as the warmth remains.
  9. Repeat as often as necessary, reheat the water as needed.
  10. Remove the cloth, once completed.
  11. Pat the area dry, gently.

Ingredients You Could Put Together for the Compress

  • Epsom Salt – that includes magnesium, sulfur and oxygen
    • 1 Tbsp of Epsom Salt to 2 Cups of water
    • Stir on heat until dissolved and apply as suggested above
  • Arnica (in tincture form) 1 Tbsp to half cup of water
    • Use for bruises, arthritis, and sore muscles
    • You can use dried Arnica leaves Mix 2 g with 100ml of water
    • Arnica is toxic if swallowed, use only topically
  • Ginger fresh, chopped into the water as you boil the pot
    • Used for sore joints, arthritis, or joint pain issues
    • Let the ginger steep in the warm water for 20-30 minutes
  • Chamomile, used topically for minor rashes and skin irritations,
    • Mix 2-3 tsp of dried chamomile flowers to 1 cup of water to steep
    • Could cause an allergic reaction if you are allergic to ragweed, chrysanthemums, marigolds or daisies
  • Turmeric, an anti-inflammatory and curcumin is the main compound to use for healing
    • Add 1500mg of turmeric powder to the water while bringing it to boil
    • Used topically, can help with skin conditions such as psoriasis or dermatitis
  • Herbal Blend for myofascial pain
    • 930 g of equal parts of ginger, curcumin, lemongrass, Kaffir lime, tamarind, acacia, camphor and see salt powder
    • Mixed in with the water as it begins to boil and let it steep

Just use the compress as you need and when you need so that you can relieve the conditions that are on top of the skin.