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Here’s exactly how to do the wet sock treatment to support your body and improve symptoms when you’re feeling under the weather.
Our family has dealt with more colds and sicknesses than I can count, especially in the past few years. With one kid in preschool and one kid in elementary school, germs get passed back and forth around here faster than I can blink. Even with early intervention immune support, AirDoctor units in every room, and plenty of electrolytes, sickness with kids is inevitable.
And when it does happen, I use the wet sock treatment. This simple hydrotherapy is a fantastic tool to have in your toolbox. It’s saved my family multiple times this past season, and helped my kids clear symptoms and finally sleep through the night.
While it’s certainly not the only thing I do, the wet sock method is one of my favorite ways to improve circulation and support the immune system. It’s simple and easy to do at home, and it works great to help your kids feel better, fast.
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What is the Wet Sock Treatment?
The wet sock treatment uses hydrotherapy, specifically hot and cold water, to improve full body circulation. Applying cold socks to the feet initiates blood vessel dilation and circulation to warm them. This improves blood circulation throughout the entire body, which can positively impact the immune system. While your body warms the socks during the night, the increased blood circulation helps to move immune cells and lymph throughout the body.
Overall, the benefits can include a reduction of symptoms, including decreased congestion, pain reduction, temperature reduction, and restful sleep.
Does it Work?
Most of the evidence supporting the wet sock treatment is anecdotal. There are some basic things we know about hydrotherapy and the effects of improved blood circulation, but there isn’t much interest in commissioning research on wet socks. For this reason, it’s always best to discuss anything new you want to test out with a trusted medical practitioner first!
Many naturopathic and functional doctors recommend to use the treatment in conjunction with other modalities, including proper nutrition, rest, hydration, and supplements or herbs. This is how we use it in our family.
Last year, one of my kids went down hard with a respiratory illness. While I don’t fear fevers or cold symptoms, this one went on for a long time. We took him to multiple doctors and everything checked out. Unfortunately, he was absolutely miserable, and worst of all, wasn’t able to sleep.
One of our medical practitioners recommended the wet sock treatment. I went home that night and did the process step by step. It took a little over 5 minutes, and my kid quickly fell asleep afterwards. Much to my surprise, it was the first night he slept through the night in over a week. And when he woke up, almost all of his symptoms were gone. Now, we use this anytime sickness strikes!
What You’ll Need:
- 1 pair of cotton socks (at least 60% cotton)
- 1 pair of wool socks (crew socks or higher)
- Bowl of ice water
- Towel
- Warm bath or warm foot bath
How to Do The Wet Sock Treatment
- Warm your feet. Take a warm bath or do a warm foot bath for 5-10 minutes. This is a crucial step as your feet need to be warm before putting on cold socks.
- Dry off. Dry your feet off with a towel after the warm foot bath. Get dressed and put on warm pajamas so you’re ready for bed.
- Soak the cotton socks in cold water. Place the cotton socks in a bowl with cold ice water. Let them completely soak. Wring out the sock so they don’t drip.
- Put on the socks. Place the cold, wet cotton socks on your feet. Put the dry, wool socks on your feet overtop the cotton socks.
- Go to bed. Immediately go to bed to avoid getting chilled. Keep the socks on throughout the night until you wake up. They will be dry by the morning.
Pro Tips
- Use a large bowl or storage bin for the foot soak. I find it’s easy to just fill a large plastic bowl with warm water. I like to put a little sprinkle of epsom salt in the foot bath, too!
- Don’t overthink it. While it may seem scary to put on ice cold socks, it’s actually pretty easy to do! Jump right in bed and don’t think about it.
- Make it exciting! We call the socks “magic socks” and my kids love it. My son actually asked for it multiple nights in a row and thought it felt great!
- Make sure your socks are at least 60% wool. We use socks that are a 90% wool blend and they works great.
- For kids, make sure they can communicate to you if they are uncomfortable, chilled, or overheated. We always use a wool blanket when the kids are sick as it’s great for temperature regulation.
- Repeat if necessary. Yes, you can do this for multiple nights! I typically do it two night in a row.
Precautions
Before you try anything new or if you have a medical condition, always talk with a trust medical practitioner first! Please use with caution on people who:
- have known circulatory problems in your extremities (such as Raynaud’s syndrome or diabetes)
- have nerve damage
- have a skin condition that’s aggravated by prolonged moist applications
- have a compromised immune system or chronic illness
- have trouble identifying or voicing discomfort
- are pregnant
Summary
The wet sock treatment is a solid tool to have in your toolbox (or sock drawer)! It’s simple, effective, and easy to do at home. It’s a great option for improving circulation and supporting the immune system, especially when used in combination with other supportive modalities, including proper nutrition, rest, and hydration. While this treatment is considered safe, always make sure to discuss any new treatments or changes with a trusted medical practitioner first.
Rachel Zoda says
Is there a reason that the cold socks are used at night? My 8yo daughter has had a fever since yesterday morning and has barely gotten any sleep, I’d like to try this with her this morning once we’re all up.
Noelle Tarr, NTP, CPT says
Yes! It’s best to do during sleep since the body needs to stay warm. Throughout the night, it improves circulation as the body heats and dries the wet socks.