As part of the R.I.C.E. method of injury self-treatment, ice can help reduce pain and swelling in running injuries. There are lots of commercial cold packs available, but they can be expensive and only last for a short time. It's easy to make an ice pack at home using just a few items, and it's a simple way for runners to save money.
Time Required: 5 minutes
- Put about one pound of ice in a sealable plastic bag.
- Add enough water to barely cover the ice. The water helps the ice conform to the shape of the injured area.
- Squeeze the air out of the bag, and seal it.
- Wrap the bag of ice in a towel or pillow case, and apply it to the painful area. Never put an ice pack directly on the injured area. Leaving ice on skin for a long period can cause frostbite.
- Use the ice pack for up to 15-20 minutes at a time.
- A bag of frozen peas or other vegetables also can be used as an ice pack. But, like the ice pack, it still needs to be wrapped in a towel before applying it to the painful area.
What You Need
- Sealable plastic bag
- Towel or pillow case