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How to make a simple hot compress for muscle pain
Run water from the tap until it is hot.
You may want to heat water on the stove or in the microwave, but you have more chance of burning yourself if you heat the water in this way. Instead, run the hot water from your sink to a temperature that is just hot enough for you to tolerate.
Find a towel that is large enough to cover your injury. Fold a towel or washcloth to cover only the area you want to place the compress on.