A Friendly Reminder About Heating Pads

A lot of my clients tell me, “I live on my heating pad.” And honestly, I get it. Heat is often the first thing people reach for when their body hurts. It’s easy, it’s familiar, and it feels good in the moment.

But here’s the part I really want people to understand: using a heating pad on high heat for long periods of time can actually do more harm than good. When heat is too intense or overused, it can start working against your body instead of supporting healing.

Over the years, I’ve seen clients come in with skin changes, irritation, and ongoing muscle tension linked to frequent heating pad use. One condition I occasionally notice is called erythema ab igne, which literally means “redness from fire.” It’s sometimes referred to as toasted skin syndrome.

This is a low-grade thermal injury caused by repeated or prolonged exposure to heat. It can show up as reddish, brownish, or mottled discoloration on the skin and may indicate underlying tissue irritation as well. While it’s not a burn in the traditional sense, it is a form of chronic heat damage to the skin and superficial tissues.

Even when the skin doesn’t look obviously damaged, excessive heat can still affect what’s happening underneath. Muscle and fascia tissue do not respond well to constant high heat. Instead of relaxing, the tissue can become irritated and inflamed, which may slow healing and keep pain patterns stuck.

How to Use Heat More Safely

If you enjoy heat and it helps you relax, you don’t need to eliminate it but use it wisely:

• Choose low to medium heat, not high

• Limit sessions to 15–20 minutes at a time

• Never fall asleep with a heating pad on

• Place a cloth or towel between your skin and the heat source

• Stop using heat if you notice redness, blotchiness, discoloration, or skin sensitivity

Heat should feel comfortably warm, not intense or burning.

Infrared Mats: A Safer Heat Option

For clients who love heat, infrared mats with built-in timers can be a safer alternative to traditional heating pads. Timers help prevent overuse, which is one of the most common problems I see. Adjustable temperature settings also allow you to keep the heat gentle and controlled.

Even with infrared heat, moderation still matters. Lower settings and shorter sessions are best, and your body’s response should always guide you.

Other Effective Alternatives

If heat isn’t giving you lasting relief, or you find yourself relying on it daily, consider mixing in:

• Gentle stretching and mobility work to support fascia

• Warm showers or baths for more evenly distributed heat

• Contrast therapy (alternating warm and cool pads)

• Moist heat packs, used briefly and on low settings

Pain and tightness are messages from your body. Constant heat may quiet the signal temporarily, but it doesn’t address the underlying cause.

A Final Thought

As a massage therapist, my goal is to support long-term healing, not quick fixes. If you’re relying heavily on heating pads or using high heat regularly, it may be time to rethink that approach and choose options that are gentler on your skin, muscles, and fascia to prevent any further damage.

Massage Therapy Disclaimer

Massage therapy is a professional healthcare service but is not a substitute for medical treatment. A massage therapist cannot diagnose, treat, or prevent medical conditions. Recommendations may include products, services, or referrals to a licensed physician or mental health professional.

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