Imagine this: You’re in the throes of a migraine episode and lean your head into your hands. The pressure of your palm against your temples actually feels good. If only you could squeeze your entire head for the rest of the day, you might get some relief.

Special compresses called migraine head wraps, ice caps, or migraine hats can do just that. Most also provide cooling therapy or gentle heat to soothe pain or calm overactive nerves even more.

This guide will explain how migraine head wraps work, what to consider while shopping, and how to use them safely.

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How Does a Migraine Head Wrap Work?

To understand how migraine head wraps work, we need to review what happens during a migraine.

Although researchers have found many migraine triggers, they still don’t know the exact cause of migraine pain. For a long time, scientists thought migraines were just caused by blood vessels expanding and contracting.

“This head cap helps sometimes, but it’s TOO cold other times.”

— A MyMigraineTeam member

Today, we know migraine is a complex brain and nerve condition. During a migraine attack, nerve pathways in the brain can become overly sensitive and active.

This increased nerve activity can cause the release of chemicals that lead to inflammation, including a protein called CGRP. CGRP can irritate nearby nerves and blood vessels. The irritated nerves can then send throbbing pain signals to the brain.

Researchers have several ideas about how migraine pain develops. Two of these ideas involve changes in the blood vessels around the brain and scalp:

• The blood vessels become too narrow.
• The blood vessels widen and become inflamed.

In the first hypothesis, researchers believe overexcited nerves cause tiny blood vessels around the brain to narrow, and that this constriction causes migraine pain. Heat may help widen blood vessels, and pressing on painful areas, like the temples, increases blood flow and decreases pain.

In one small study, firm pressure on the most painful part of the head temporarily eased pain in nearly 9 out of 10 migraine headaches.

In the second hypothesis, researchers believe migraine pain happens when the body releases certain chemicals that widen the blood vessels covering the brain and scalp. The widened blood vessels can become inflamed and painful. Applying cold packs may help them narrow to their normal size.

Applying pressure to widened blood vessels relieves pain in about 3 out of 10 cases, according to an older study.

Hot and cold migraine caps may also help reduce your overall perception of migraine pain thanks to a concept called gate control. According to gate control theory, pain signals can’t reach the brain when other signals, like temperature sensations, get in the way. The brain is too distracted to feel the full burden of migraine pain.

Will Migraine Head Wraps Work for You?

Some people find significant relief from pressing on their head, applying a warm or cold compress, and blocking light. Others need different treatments.

To find what’s best for you, consider trying both warm and cold compresses or head wraps.

“Over the last 40 years, I have had to lean, lie, sit, and even press on parts of my head, neck, or face in specific spots to try to control the overwhelming pain of my migraines.”

— A MyMigraineTeam member

What feels good during one episode might not feel good during another, as one MyMigraineTeam member discovered when using a migraine head wrap: “This head cap helps sometimes, but it’s TOO cold other times.”

Another MyMigraineTeam member wrote, “Over the last 40 years, I have had to lean, lie, sit, and even press on parts of my head, neck, or face in specific spots to try to control the overwhelming pain of my migraines.” A migraine head wrap may make it easier to get relief by applying pressure where you need it.

Types of Migraine Head Wraps

There are many types of migraine head wraps. You can buy specially designed products or make your own.

Homemade compresses tend to work well when you just want temperature therapy in one or two areas. It can be harder to keep homemade compresses at a steady temperature or keep them secure for hands-free convenience.

Commercial products may work better when you need to apply firm pressure or want to cover a large area. Some have Velcro fasteners that allow you to make the wrap as loose or tight as needed, while others are made of stretchy material that naturally compresses around your head.

Here are some other types of migraine head wraps:

• Warm compresses are usually made by soaking a towel in warm water that feels comfortable on your skin.
• Some warm compresses can be heated in the microwave for a few seconds.
• Electric heating pads use batteries or plugs to provide a steady supply of warmth to the head.
• Gel wraps are kept cool in the freezer.
• Other cold head wraps have pockets for ice packs.

You can make your own migraine head wrap by tying a damp towel, warmed or cooled, around your head. Secure it with an elastic headband if it’s too small to tie.

Alternatively, fill two socks with rice. Keep one in the freezer as a cold compress and microwave the other in 30-second increments when you need a warm compress. The rice-filled socks can be difficult to keep in place, so they may work best when you can sit or lie down.

What To Look for When Shopping

When shopping for a migraine head wrap, consider the following:

• The wrap should be large enough to cover areas where you commonly feel pain, such as the temples, neck, or eyes.
• Heated wraps should have an automatic shut-off for safety.
• Ice packs may provide faster relief than gel packs.
• Adjustable wraps could help you apply firmer or gentler pressure as needed.
• The wrap should have an easy-to-clean cover.

Most migraine head wraps cost about $30 or less, but some higher-end options are more expensive. When shopping online, you may want to use additional search terms like migraine cold cap, headache hat, or gel cap.

When To Talk With Your Doctor

You can usually try a migraine head wrap without talking to your doctor, but you may want to ask for their opinion if you have certain medical conditions, including nerve damage, dermatitis, or open wounds.

Medication overuse headaches can happen when someone uses pain medication too often, including medication for chronic migraine. When the medication wears off or is stopped, another headache may begin. This can trap people with chronic migraine in a cycle of pain.

A migraine head wrap may help reduce how often you need medication, but it may not provide enough relief on its own.

Talk to your doctor to make sure you know when to take medication and when to try another pain management technique. Head wraps are just one part of the treatment strategy.

Join the Conversation

On MyMigraineTeam, people share their experiences with migraine, get advice, and find support from others who understand.

Do you use a migraine head wrap? How does it help? Let others know in the comments below.