Homemade Reusable Ice Packs for Injuries Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Health and Safety How to Make a Reusable Ice Pack By Brett Sears, PT Brett Sears, PT Brett Sears, PT, MDT, is a physical therapist with over 15 years of experience in orthopedic and hospital-based therapy. Learn about our editorial process Updated on September 21, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Erin Pereira, PT, DPT Medically reviewed by Erin Pereira, PT, DPT Erin Pereira, PT, DPT, is a board-certified clinical specialist in orthopedic physical therapy. Learn about our Medical Review Board Print Jan-Otto / Getty Images After an acute injury, applying ice can help control the inflammation, pain, and swelling that may result. The problem with homemade ice packs is that when you use them, the ice melts and then turns into a big block of ice when you put the ice bag back in the freezer. This makes it difficult to use it again because the ice pack won't form to your body part that needs it. The good news is that you can make a reusable ice pack at home. First Aid for Injuries Many injuries like sprains and strains require ice during the acute phase of injury. The R.I.C.E. principle is a good rule to follow when you first injure yourself—rest, ice, compression, and elevation can help control the inflammation to minimize the overall impact of your injury. Many physical therapists are also turning to the P.O.L.I.C.E. principle for acute injuries. That acronym stands for protection, optimal loading, ice, compression, and elevation. (The "optimal loading" helps maintain an appropriate range of motion and strength while things are healing.) The Right First Aid for Sports Injuries Make a Reusable Ice Pack There is a way to prevent your homemade ice pack from turning into a frozen block so you can use it again and again. Just follow this simple recipe and you'll be able to use your homemade ice bag whenever you are injured. What You Need One resealable plastic bag (a one-gallon freezer bag works well)Several ice cubesTwo to three tablespoons of rubbing alcohol What to Do Place the ice cubes into the plastic bag.Pour rubbing alcohol into the bag.Seal the bag and apply it to your injured body part. Use a towel around the bag to prevent your body from getting too cold. The rubbing alcohol prevents the ice cubes from sticking together and freezing into a big chunk. That way, you can use it again and again, and it will form around the convoluted anatomy of your injured body part during future uses. Benefits of Ice After Injury After suffering an injury like a sprain or a strain, your body will send a lot of blood and fluid to the injured area to clean it up and prepare it for healing. This swelling limits mobility and motion around your joints, tendons, or muscles. And that limited motion during the acute phase of healing may make moving around difficult once things are fully healed. Applying ice to an injured body causes vasoconstriction, or a closing down of blood vessels. This limits the amount of swelling around an injured body part and helps to preserve motion in the later stages of tissue repair. Application of ice can also help to decrease the pain that you are feeling after your acute injury. Having an ice pack on hand to apply regularly—every 30 to 45 minutes after injury—can help improve your body's inflammatory response. A reusable ice bag makes this possible. A Word From Verywell After an injury, it is a good idea to check in with your doctor to be sure you get the proper treatment. If you have suffered an injury or have had surgery, your doctor may recommend that you use ice to control inflammation. Plastic bags filled with ice cubes can help temporarily. But to have a long-lasting, reusable ice pack, follow the recipe above and use your ice bag again and again. 4 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Järvinen TA, Järvinen TL, Kääriäinen M, et al. Muscle injuries: Optimising recovery. Best Pract Res Clin Rheumatol. 2007;21(2):317-31. doi:10.1016/j.berh.2006.12.004 Bleakley CM, Glasgow P, Macauley DC. PRICE needs updating, should we call the POLICE?. Br J Sports Med. 2012;46(4):220-1. doi:10.1136/bjsports-2011-090297 Selkow NM, Herman DC, Liu Z, Hertel J, Hart JM, Saliba SA. Blood flow after exercise-induced muscle damage. J Athl Train. 2015;50(4):400-6. doi:10.4085/1062-6050-49.6.01 Van den Bekerom MP, Struijs PA, Blankevoort L, Welling L, van Dijk CN, Kerkhoffs GM. What is the evidence for rest, ice, compression, and elevation therapy in the treatment of ankle sprains in adults?. J Athl Train. 2012;47(4):435-43. doi:10.4085/1062-6050-47.4.14 By Brett Sears, PT Brett Sears, PT, MDT, is a physical therapist with over 15 years of experience in orthopedic and hospital-based therapy. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles Should You Use Ice Tape After an Injury? How Long Should You Use Ice on an Injury? The Right First Aid for Sports Injuries Can Help You Heal Faster The Best Lifting Chalk of 2022 to Help You Get a Grip on Every Gain Sports Injury? Do This Right Away! A Step-by-Step Guide to Treating Sports Injuries With Ice Massage Running Gear 101: Gear Every Runner Needs, According to Experts Have a Sports Injury? 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