Sometimes the simplest remedies are the ones our grandmothers knew best. The wet sock treatment, sometimes called “warming socks,” is a traditional hydrotherapy practice used in naturopathic and European folk medicine to help the body through colds, congestion and fevers. All it takes is a pair of cotton socks, a pair of wool socks and a good night’s sleep.
How it works
Cold, damp feet send a signal to the body to warm itself back up. Blood flow increases to the feet to warm them, and that boost in circulation is believed to help the body move fluids, ease congestion in the head and chest, and support the immune response. The wool socks keep the heat in, so by morning the cotton socks are usually completely dry and the feet are warm. Many people find it helps them sleep more deeply and wake up feeling better.
What you’ll need
- A pair of thin 100% cotton socks
- A pair of thick wool socks (wool is important, because it holds warmth even when damp)
- A bowl of cold water, or a zip-top bag for the freezer
- A towel
How to do it
- Chill the cotton socks. Soak them in cold water and wring them out well so they’re damp, not dripping. For an extra-cold version, place them in a bag in the freezer for 10 to 15 minutes until they’re icy cold but still flexible, not frozen stiff.
- Warm your feet first. This step matters. Soak your feet in warm water or take a warm bath for 5 to 10 minutes until they’re pink and warm, then dry them off.
- Put on the cold socks. Slip the chilled cotton socks on. They’ll feel shocking for a moment, and that’s part of how it works.
- Cover with wool. Pull the dry wool socks over the cotton ones right away.
- Go straight to bed. Keep your feet covered and stay warm under the blankets. Leave the socks on overnight.
By morning the cotton socks should be dry and your feet toasty warm. You can repeat it for a few nights in a row while you’re under the weather.
When people like to use it
- At the first signs of a cold or the sniffles
- During a fever, to help the body do its work comfortably
- For sinus or chest congestion
- For a sore throat or earache
- On restless nights when you’re feeling run down
Tips and cautions
- Always warm your feet before putting on the cold socks. Starting with cold feet can make it hard for the body to warm back up.
- Never put on socks that are frozen solid. They should be icy but soft.
- Stay hydrated with water, warm broth and herbal teas, and give your body plenty of rest.
- This treatment isn’t recommended for people with poor circulation, Raynaud’s, diabetes or neuropathy in the feet, or for very young babies.
- Call a doctor for a fever over 103°F (39.4°C) in adults, any fever in an infant under 3 months, a fever that lasts more than 3 days, or signs like a stiff neck, confusion or trouble breathing.
The wet sock treatment is gentle, free and easy to do at home, which makes it a wonderful tool to keep on hand for cold and flu season.
This article is for educational purposes and isn’t meant to diagnose, treat or cure any condition. Talk with a qualified practitioner about your individual needs.