Walking Guide

Ice Home Remedies

When you're injured, ice is like gold. In fact, it is an essential treatment for most sports injuries. It is one of the key ways to reduce the inflammation that occurs when you have some type of muscle tear, tendonitis, sprain or strain.

There are so many ways to ice an injury. Over the years, I think that I have used ice more on my body than in drinks. Here are a few of my tricks.

The Bucket Way
Fill a bucket with ice and water. Plunge the injured area into the ice-cold water. Hang in there for 2 minutes and the initial chilly sensation will fade into a numbing feeling. Soak for at least 15 minutes, but never more than 20 minutes. An added bonus is that the added water pressure will also compress the area, which is another excellent way to treat sports injuries.

Vegetables Anyone?
My favorite is the frozen peas method. Simply place a bag of frozen vegetables on the injured area. The tiny vegetables are very flexible and wrap around the injury quite well. The choice of veggies is up to you, but be sure that if you use a bag more than once, don't prepare those for dinner.

Fruity Alternative
This is great for the feet, but I have seen people use it on their legs as well. Simply place a can of frozen juice concentrate on the ground and roll your foot over it. This can help soothe plantar faciitis and other injuries to the arch and heel.

Dixie Cup Version
If the injured area is small, fill small paper cups with water and freeze them. Massage the injured area with the cup by peeling back the top of the cup as the ice melts. The added pressure of your application can also be a good way to enhance the healing process.

The Slushy
You can make your own flexible, frozen gel pack just like they use in physical therapy - by filling a freezer bag with one part rubbing alcohol and three parts water. Seal the bag and put it into another sealed bag to prevent leaking. Freeze, use and re-use. Repeat. The slushy compound can be molded to fit your injury.

Traveling Ice-Man
If you're traveling, carry a few heavy-duty freezer bags with you. Airlines, fast food restaurants and hotels will always fill your bag with ice. You might as well pack the plastic wrap too! It will hold your ice pack in place and provide compression to the injury. However, if it's a foot injury, a big sock works fine, and a shoulder can be taken care of with a tight t-shirt.

No excuses. Ice. Ice. Ice.
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Member Comments

Good ideas! I have saved the cooling bags from perishable food orders. I just keep them in the freezer for when I need them. Report
thanks Report
Great Idea! Report
Thanks Report
Great ideas! Thank you! Report
These are great ideas. Thanks! Report
Great ideas! Thanks sparks! Report
I have tried most of them, I just can't use frozen veggies since they can get expensive to buy. Report
I generally use one of these reusable gel packs, I've also used those instant ones, Report
Paper bathroom cups are what my PT pros use. Report
Great - I've done the bag of peas and the dixie cup, but hadn't thought of the others. Thanks! Report
I keep flexible ice packs in my freezer at all times - they also come in handy if you are having a hot flash - lol
I have also made my own flexible ice packs in the past too. If you have a food vacuum sealer you can put them into the ziploc bags and then into a food vac sealer bag and seal that so that there is never any worries about leaks! Report
Thanks for sharing such great ideas. Report
I used a frozen water bottle to roll my foot over when I had plantar fasciitis. Report
For a few difficult places to place an ice pack, a regular rubber glove that has been filled with crushed ice can be configured to rest comfortably over the area (I'm thinking the bridge of the nose particularly, where the fingers can rest on either side of the nose) Report
Walking Guide

About The Author

Julie Isphording
Julie Isphording
Julie, a former Olympic marathon runner, is an author, radio host and fitness expert.
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