Fitness Articles

Ice Home Remedies

Ice is N-Ice

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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.
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About The Author

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

Member Comments

  • I have been told once you ice it and get the swelling down, then you can put heat on it. - 2/25/2016 8:41:03 PM
  • Super - thanks! - 12/19/2014 6:09:51 AM
  • As I was reading this article a student came in w/ a injury to her ankle. I/we always ice injuries so from experience I can say this is the way to go. - 9/8/2014 2:27:36 PM
  • Good ideas. Thank you for sharing. - 1/13/2014 5:44:06 AM
  • Great article. Thank you very much. - 7/5/2013 8:04:17 AM
  • Great Article.....a lot of new ideas to treat my softball tweaks and injuries... - 6/6/2013 2:45:11 PM
  • I have always liked the disposable glove method. You fill the glove with water, tie it shut, and freeze it. The hand shape is perfect. - 4/9/2013 10:55:19 AM
    I suffer from chrondromalacia patella, a frequent cause of anterior knee pain
    The slushy ice pack is the " coolest " thing :-)
    I have used all sorts of manufactured ice packs and home made bags of ice chunks/crushed ice you name it I have tried it .
    I have had therapy & my therapist sold me an expensive reusable Elasto - Gel wrap. it is nice & offers some compression & cooling effect simultaneously but the slushy beats it hands down .
    A word of caution though , IT GETS EXTREMELY COLD 15 TO 20 MINUTES MAXIMUM .
    Use it safely & wisely , the first one I made I got the ratio wrong & mixed it 2 to 1 instead of 3 to 1 ( 1 part alcohol 3 parts water ) it froze like it was supposed to but it was so cold the bag started forming frost on the outside . it was cold.
    I added water & it works great .
    I am also doing low impact aerobic exercise to loose weight & strengthen my legs it helps me manage my knee pain as well. this is a great website ,thanks to all for their input it helps many people live a healthy life. - 4/7/2013 10:29:57 PM
  • I got a great tip from my mom's physical therapist which I used when I had sprained my ankle: Soak kitchen towels in water and freeze them. When you get them out, they are frozen, but still flexible enough to be wrapped around the area any time you want. I was able to cool the entire ankle all the way around, which was impossible with an ice pack. Best of all, there was no waste, and nothing to buy. - 3/18/2013 8:56:11 AM
  • I personally prefer to use one of those commercial chemical ice packs. The idea of using food on my nether regions bothers me. - 1/4/2013 9:24:58 PM
  • This is a very good way of numbing the pain and taking down the swelling, but that first instant cold shock is wow! - 9/28/2012 10:00:58 PM
  • Exellent ideas, Thank you! - 9/28/2012 8:07:07 PM
  • Great ideas, I use the peas but I like the gel pack home recipe

    My aches thank you! - 9/28/2012 3:19:17 PM
  • A bag of fish tank gravel works great for a large area. - 9/28/2012 8:57:01 AM
  • After knee surgery, while I was recouping and unable to work, I would pass time at the cinema. I found a seat with a railing in front that I could prop my leg on and the concession stand was always nice about filling my gallon ziplock bags with ice. - 1/4/2012 5:55:22 PM

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