DIY Ice Pack

As a Physical Therapist, I am a huge advocate os using ice when it is warranted. Even though I hate it and it really aches, it is a great form of treatment especially for newer injuries.

Use ice for 15-20 minutes, 3-4x/day for injuries that are new or involve inflammation/swelling.

The only annoying thing is that once you are injured, the last thing you want to do is run to the store. Plus, ice packs can cost over $10 these days. So I usually recommend my patients just make their own instead for under a dollar!

So today I want to share with you how to make your own homemade Ice Pack that is re-useable and flexible!

All you need is: 2 gallon-size Ziploc bags, water, & rubbing alcohol.

#1 Grab a large gallon sized Ziploc bag.

#2 Fill it with 2 cups of water and 1 cup of rubbing alcohol.

#3 Try to get the air out of the bag before sealing it.

#4 Then place the bag in a second gallon bag.

#5 Then freeze it for at least 12 hours before using.

Don’t have rubbing alcohol? You can also do this with Dish Soap (by itself- no water).