Our day to day lives are rife with little injuries, some of them so small and insignificant that we hardly notice them – a strain, an overstretched muscle, an ankle twisted the wrong way, a sore back. And a nice cold pack is just what the doctor ordered!
Many of us, shying away from the costly implications of medical treatments, seek to treat theses little bumps and bruises at home. One of the best ways to ease discomfort is the faithful hot or cold pack, which can help ease the pain of anything from menstrual cramps to charlie horses. Even better, you can make your very own reusable ones right in your kitchen with a few simple ingredients.
Homemade Iced Gel Packs:
When experiencing an injury or a flare-up from a condition, cold therapy could do wonders! As many of us know, ice therapy reduces swelling and inflammation. Many of us have reached for a bag of frozen veggies when in need of cold therapy, however, a homemade gel pack can be much more comfortable.
What Youll Need:
– Gallon-sized freezer bags (adjust this based on how big or small you’d like your pack)
– 2 cups of water
– 1 cup of rubbing alcohol. If you’re fresh out of 70%, dish detergent works too.
How To:
– Put your alcohol and water into the plastic bag of your choice. Room-temp water is okay. Squish the air out of it as best you can.
– Place your plastic bag in a second plastic bag to minimize leakage.
– Put your bag in the freezer for an hour.
– Remove your pack and wrap it in a towel
– Place the ice pack (with towel) on the area that needs relief for no longer than 20 minutes at a time to avoid skin burning.
Homemade Moist Heat Packs:
Cold packs are excellent for alleviating not only pain and discomfort but inflammation, lowering the risk of continuing issues from a minor injury. However, if heat is indicated, these are quite easy to whip up too. When talking about heat packs, there are two different types, moist and dry.
Moist heat packs are less dehydrating to the skin than dry heat. They also allow heat to absorb better into the skin and may relieve pain faster.
What You’ll Need:
– Sock, pillowcase or small sack
– 4-6 cups of uncooked rice, buckwheat or oatmeal
How To:
– Place your choice of filler into your container
– Secure the top, whether with a needle and thread or another means (make sure there are no escapees!)
– Throw into your microwave for 2-3 minutes
It’s possible to ease those achy muscles and save money at the same time by creating your own gel ice pack or moist heat pack.
Whether using heat or cold therapy, always remember that application should be no longer than 20 minutes. If you experience a burn from either heat or ice therapy, seek medical attention immediately. However, if the ice or heat pack doesn’t help with joint inflammation or pain, call us to schedule a consultation with one of our physical therapist specialists, 888-409-8006.
