Ice therapy slows blood flow, relieves pain, and reduces swelling, according to University of Iowa Health Care. If you do not have a commercial ice pack on hand, or simply want to save some money, it is easy to make your own ice pack at home. You can then store the pack in your freezer for use as needed. The Sports Injury Clinic website states that ice is most effective when used in the first 42 to 48 hours following an injury.
Step 1
Combine three parts water to one part rubbing alcohol in a plastic, zip-seal bag. Gallon-sized bags are better for using on legs, knees, and shoulders, while sandwich bags work better on wrists and ankles. You may want to make one of each size to keep in your freezer.
Step 2
Seal the bag and place it into a second zip seal bag. Double-bagging helps prevent tears and leaks. Check that the bag is completely sealed by turning it upside down over your kitchen sink and feeling for drips.
Step 3
Label the outside of the bag with black permanent marker to indicate the contents and intended use. Rubbing alcohol is harmful if ingested, so proper labeling is extremely important.
Step 4
Place the ice pack in your freezer for at least four hours. The rubbing alcohol in the solution will prevent the water from totally solidifying. When the solution becomes slushy, it is completely frozen.
Step 5
Avoid placing the ice pack against bare skin when using it. Instead, wrap the pack in a thin towel or place the ice pack on top of clothing. The University of Iowa recommends using a damp towel, as a dry towel insulates the skin and prevents the cold from reaching the injury. Extreme cold can cause tissue damage when left against bare skin for more than a couple of minutes.
Tips and Warnings
- Add two drops of blue food coloring to the alcohol-and-water solution if you want your ice pack to look more like commercial products. Add about three cups of rice to a gallon-sized zip seal bag to make a cool pack for use on sensitive areas. Freeze the bag for at least two hours before using.
Things You'll Need
- Gallon-sized plastic, zip seal bags
- Sandwich-sized, plastic zip seal bags
- Rubbing alcohol
- Black permanent marker
- Thin towel
- Food coloring (optional)
- Rice (optional)
