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How to Make an Ice Pack


Updated February 28, 2014

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.

Here's How:

  1. Put about one pound of ice in a sealable plastic bag.

  2. Add enough water to barely cover the ice. The water helps the ice conform to the shape of the injured area.

  3. Squeeze the air out of the bag, and seal it.

  4. 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.

  5. Use the ice pack for up to 15-20 minutes at a time.


  1. 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:

  • Ice
  • Sealable plastic bag
  • Water
  • Towel or pillow case

Also see:  Runners' Home Remedies

Related Video
How to Ice a Running Injury

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