Can a Weighted Blanket Make You Sore?
Are you wondering if a weighted blanket can make you sore? While these blankets offer comfort and relaxation, they might cause discomfort for some, especially if you're new to using one.
In this article, we'll explore why a weighted blanket can make you sore and how to avoid discomfort, so you can enjoy its full benefits without any issues.
Key Takeaways
Start with a lighter weighted blanket and gradually increase the weight to avoid discomfort.
Ensure proper alignment and a good sleeping position to reduce soreness.
Use breathable materials like cotton or bamboo to maintain comfort and prevent overheating.
Avoid moving around while wrapped in the blanket to prevent strain or injury.
Pay attention to any discomfort or soreness, as it could indicate an ill-fitting blanket or other underlying issues.
What is muscle soreness?
Muscle soreness is a common experience marked by pain, stiffness, or tenderness in muscles, typically after unfamiliar or intense physical activity.
According to Healthline , one specific form called Delayed Onset Muscle Soreness (DOMS) usually sets in 12–24 hours post-exercise and peaks within 1–3 days.
Unlike the burning sensation felt during a workout (acute soreness), DOMS results from microscopic tears in muscle fibers, especially after eccentric movements like downhill running or controlled weight lowering.
Beyond exercise, the Mayo Clinic highlights broader causes of muscle soreness, such as:
Tension and stress : Emotional strain can tighten muscles, especially in the neck and shoulders.
Infections : Flu and viral illnesses often bring full-body aches.
Medication side effects : Statins (cholesterol-lowering drugs) may lead to muscle pain.
Nutritional imbalances : Low vitamin D, calcium, or potassium can trigger soreness.
Chronic illnesses : Conditions like fibromyalgia, lupus, or polymyositis cause persistent muscle discomfort.
Autoimmune or inflammatory disorders : Rheumatoid arthritis and dermatomyositis affect muscles and joints.
Muscle soreness can interfere with daily tasks, simple movements may feel strained, reducing mobility and focus.
Thankfully, gentle stretching, massage, warm baths, and anti-inflammatory foods (like turmeric or tart cherry juice) offer natural relief.
Staying active at a low intensity, such as walking or swimming, can also help ease symptoms. With consistent care, muscle soreness becomes more manageable and less frequent over time.
What is a Weighted Blanket?
According to Healthline , a weighted blanket is a therapeutic blanket filled with materials like glass beads or plastic pellets, typically weighing between 5 to 30 pounds.
It works through deep pressure stimulation (DPS) , a technique that applies firm, gentle pressure across the body to help calm the nervous system.
This sensation mimics the comfort of a hug, promoting relaxation, emotional regulation, and restful sleep.
Weighted blankets offer several key benefits :
Comfort and security: The steady pressure can create a sense of being held, easing restlessness at night.
Stress and anxiety relief: DPS may boost serotonin and reduce cortisol levels, helping soothe racing thoughts.
Improved sleep quality: Encourages melatonin production and reduces nighttime awakenings.
Nervous system calming: Supports a shift from fight-or-flight mode to the rest-and-digest state, slowing heart rate and breathing.
Safety precautions: Avoid weighted blankets in children under 2, or individuals with asthma, sleep apnea, or claustrophobia. Always choose one that’s about 10% of your body weight.
Can a Weighted Blanket Make You Sore?
- Feeling sore after using a weighted blanket is totally normal: Yes, it’s possible to feel sore, especially if you're new to using a weighted blanket. The added pressure can be a new sensation for your body and may take time to get used to.
- People with joint pain may feel it more: If you already have pain in areas like your hips, shoulders, or back, the weight from the blanket might make it more noticeable. This is common and not always a cause for concern.
- Your body usually gets used to it over time: For most people, the soreness is only temporary. As your body adjusts to the extra weight, the discomfort tends to fade away.
- Pain that lasts or feels sharp needs attention: If the soreness sticks around for several days or feels sharp, it might be a sign of something more serious. In that case, it’s smart to talk to a doctor.
What Soreness from a Weighted Blanket Feels Like?
Soreness can show up as a dull ache or stiffness in areas like your shoulders, arms, or legs .
This often results from too much weight or uneven pressure. In some cases, people experience numbness where the weight concentrates. Trying a lighter or better-distributed blanket can help relieve this discomfort.
How to Prevent Soreness When Using a Weighted Blanket
Choose the Right Weighted Blanket Based on Your Body and Comfort Needs
- A blanket that's too heavy can make you feel trapped: Start with a blanket that’s about 10% of your body weight, this gives the calming effect without making you feel stuck or uncomfortable.
- The wrong weight can hurt your shoulders or knees: Heavier blankets might put too much pressure on sensitive areas, especially if you have joint pain or are smaller-framed. The right blanket should feel like a hug, not a burden.
Start with Lighter Weight and Gradually Increase for Better Adjustment
Begin with a lighter blanket to let your body get used to the pressure. Increasing the weight over time can make the experience more comfortable and relaxing.
Ensure Your Sleeping Position Works Well with the Weighted Blanket
Your sleeping position matters. Side and back sleepers often adapt better to weighted blankets.
Stomach sleepers may experience strain due to pressure on the neck or back. Maintaining good posture and alignment, keeping your ears, shoulders, and hips in line, will help reduce discomfort.
Avoid Using the Blanket While Moving to Prevent Discomfort or Injury
Weighted blankets are designed for stillness. Avoid walking or moving around while wrapped in one, as this can cause muscle strain or imbalance.
Monitor for Pressure Points and Adjust the Blanket for Comfort
- The blanket should never feel bunched up in one spot: If certain areas of your body start to feel sore, check if the blanket has folded or bunched up. Uneven weight puts too much pressure on one spot, which leads to discomfort.
- Too much weight in one area can hurt over time: When the blanket's filling gathers in one place, it can cause pressure points that feel sore or even numb. This happens when the weight presses harder on small areas of your body.
- A quick shake can make the blanket feel much better: To fix uneven weight, gently shake each corner of the blanket. This helps the filling spread out again so the pressure feels the same all over your body.
Opt for Breathable Materials to Prevent Overheating and Maintain Comfort
Material matters. Choose blankets made from breathable fabrics like cotton or bamboo to promote airflow and prevent overheating.
Consider Your Body Size and Strength to Choose the Ideal Blanket Weight
- A lighter blanket is better if you're small or not very strong: If your body is smaller or you don’t have a lot of strength, using a lighter weighted blanket will feel more comfortable and easier to handle.
- A too-heavy blanket can make you feel stuck or uncomfortable: When a blanket is too heavy for your body strength, it can be hard to move and may feel more like a burden than comfort, causing soreness or restlessness.
- Heavier blankets can be unsafe for seniors or people with weak joints: For older adults or anyone with joint or mobility issues, a blanket over 35 pounds can press down too much and cause pain instead of helping with sleep.
- Start light and only switch to a heavier one if you really need it: It’s better to begin with a lighter option and see how your body responds. Only go heavier if it actually helps you sleep better without causing discomfort.
Other Ways to Help with Muscle Soreness
Massage Therapy
Massage therapy works by boosting blood flow, easing tension, and reducing inflammation in tired muscles, helping your body recover faster after a workout.
It doesn’t just feel good; it actively lowers muscle soreness and improves flexibility by flushing out waste products like lactic acid.
In fact, a large 2017 review , of 29 studies found massage helped ease delayed onset muscle soreness (DOMS).
Another review , analyzing data from over 500 people, showed massage significantly reduced soreness and even improved muscle performance after intense exercise. So yes, massage is more than just a luxury.
Epsom Salt Baths
Soaking in a warm Epsom salt bath feels good for a reason. The heat helps your blood flow better, which relaxes tight, sore muscles.
“Most often, warm baths with Epsom salts are used to reduce muscle tension,” says Dr. Federman .
One study even found that people felt less pain after soaking in hot water, with or without Epsom salt.
Foam Rolling (Myofascial Release)
Foam rolling helps ease muscle soreness by improving blood flow, reducing inflammation, and releasing tension in the muscles, kind of like giving your body a deep tissue massage.
This process can speed up recovery and help muscles feel less stiff after a tough workout.
In fact, one study , found that foam rolling after exercise reduced muscle pain by up to 6% and improved sprint and strength performance.
Another study , showed it eased tenderness and boosted power and endurance days after intense squats. So yes, it actually works, and feels great, too.
Acupuncture
Acupuncture may help ease sore muscles by improving blood flow, calming the nervous system, and triggering the release of natural painkillers like endorphins.
One 2019 review , found that acupuncture not only reduced muscle soreness after intense workouts but also helped improve muscle strength and recovery, especially within 72 hours post-exercise.
Another study , showed that real acupuncture cut muscle soreness by up to one-third, compared to fake acupuncture or no treatment.
These findings suggest acupuncture could be a gentle, natural way to speed up muscle healing and ease post-workout aches.
Infrared Sauna or Heat Therapy
Infrared saunas use gentle heat to boost blood flow, which helps your muscles get more oxygen and flush out soreness faster.
That warmth goes deep, helping your body relax and recover. “These innovative tools bring the benefits of sauna therapy into your home, using infrared heat to support muscle recovery, reduce soreness, and promote full-body wellness,” says Dr. John Gallucci Jr .
One study , even found that a single infrared sauna session helped athletes and nonathletes feel less tired and sore after exercise.
Cryotherapy (Cold Therapy)
Cryotherapy works by exposing the body to extremely cold temperatures, which helps reduce inflammation, slow nerve activity, and ease muscle pain.
After intense or eccentric exercise, this cold exposure can limit muscle damage and speed up recovery.
In fact, one study , found that cryotherapy at 15°C for 30 minutes after downhill running significantly reduced muscle soreness and restored key markers of muscle damage like creatine kinase and lactate dehydrogenase.
Another large-scale review showed , cryotherapy to be the most effective method for easing delayed onset muscle soreness and improving neuromuscular recovery after exercise.
FAQs
Can underlying health conditions make you more prone to soreness from a weighted blanket?
Yes. Conditions like fibromyalgia, arthritis, or neuropathy can increase sensitivity to pressure. People who are underweight may also feel more discomfort. Pay attention to your body's signals and adjust accordingly.
Does the placement of a weighted blanket on your body affect the risk of soreness?
Definitely. If the blanket presses too tightly in one area, like your chest or legs, it can create discomfort. Always make sure it's spread out evenly.
Can soreness from a weighted blanket indicate poor mattress or pillow support?
Yes. If your mattress or pillow doesn’t support proper alignment, the added blanket weight can worsen existing discomfort. Ensure your sleep setup is supportive.
Is it normal to feel mild soreness when first using a weighted blanket?
Yes, especially if your body isn’t used to the pressure. This usually fades after a few nights. If not, consider a lighter option or limit use to shorter periods.
Holistic Heather
Heather has been writing about holistic health and wellness practices since 2020.
