The Magic of Warming Socks
As a naturopathic doctor, I often get asked about simple, drug-free ways to support the immune system during cold and flu season. One of my favorite time-tested remedies is warming socks—also called wet sock therapy. This is something I recommend for kids and adults alike. Though it may sound counterintuitive to put cold, wet socks on your feet, this hydrotherapy technique is deeply rooted in traditional medicinal principles and can offer surprising benefits for both adults and children.
What Are Warming Socks?
Warming socks therapy involves putting on a pair of thin, damp cotton socks followed by a pair of thick wool socks and then heading straight to bed. As you sleep, the body works to warm the cold socks, which helps to stimulate circulation and the immune system. Essentially, it encourages you to sweat it out!
This remedy is often used to:
Reduce congestion from colds, sinus infections, or allergies
Ease headaches or migraines
Improve sleep quality
Support immune function during the early stages of illness
Soothe sore throats or fevers
The Naturopathic Philosophy Behind It
In naturopathic medicine, we view the body from a holistic perspective. The body has its own healing mechanisms, often it is just a matter of providing the body the correct circumstances to do what it already knows how to do! Hydrotherapy—the use of water in various forms and temperatures—is a cornerstone of traditional naturopathic treatment because it stimulates the body’s vital force and supports detoxification, circulation, and lymphatic drainage.
Warming socks work via the principle of contrast hydrotherapy. The initial application of cold (from the wet socks) causes blood vessels to constrict. As the body works to warm the feet, blood vessels dilate, bringing fresh, oxygen-rich blood to the area. This movement of blood and lymph helps clear congestion and mobilize the immune response.
How to Do Warming Socks at Home
You will need:
1 pair of thin cotton socks (preferably ankle or crew length)
1 pair of thick wool socks
Warm foot bath or hot shower (optional but ideal)
Step-by-step:
Soak your feet in warm water for 5–10 minutes to ensure they are warm. This is important—do not apply cold socks to cold feet.
Wet the thin cotton socks with cold water. Wring them out thoroughly so they are damp, not dripping.
Put the damp socks on your warm feet.
Immediately put on the dry wool socks over the wet ones.
Go straight to bed and keep your feet covered overnight.
In the morning, the cotton socks will be dry, and hopefully you’ll wake feeling refreshed!
When to Use Warming Socks
This remedy can be used:
At the first sign of a cold or flu to stimulate the immune system
During congestion or sinus pressure
For teething children or toddlers with colds (with guidance from your ND)
After travel or exposure to illness, as a preventive measure
To improve circulation or sleep, especially in winter months
A Word of Caution
Warming socks are generally safe and gentle, but they may not be suitable for people with:
Diabetes with reduced sensation in the feet
Raynaud’s syndrome
Severe or advanced circulatory disorders
As always, speak with a licensed naturopathic doctor before beginning any new therapy if you have underlying health conditions.
Final Thoughts
Warming socks are a beautiful example of how traditional naturopathic tools can provide comfort, healing, and connection to the body’s rhythms. They're especially helpful when you're feeling run-down or trying to avoid a full-blown illness. Plus, they’re simple, affordable, and easy to do at home—a gentle reminder that powerful medicine doesn’t always come in a bottle.
