Fitness Articles

Ice Home Remedies

Ice is N-Ice

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

  • 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
  • There are some excellent suggestions and advice here - some new, some familiar. It's very much appreciated.

    I like the poster's suggestion of using rice as well. I've used it warm but never cold and will keep that in mind. - 11/25/2011 2:28:07 PM
  • RUSSELL_40
    This article was very helpful. I have a foot injury, and this article is just like you know what i need. - 11/19/2011 11:24:56 PM
  • Thank-you for the article, it was a nice review. I think that there are a few ways that people deal with cold or heat. Some say ice for the first 24 hours & then heat. Heat will not reduce any inflammation but it will help the muscles involved in the injury to relax. Heat will also dilate (make bigger) the blood vessels in the injured area & thus will help decrease swelling. Personally, I'm heat intolerant so please GIVE ME LOTS OF ICE!!! I've been told I need to have both my knees replaced due to severe osteoarthritis & I injured my spine in several places. When i've overdone, I grab what I need out of my assortment of gel packs, & ice myself down. Even when I'm having severe muscle spasm I still want ice as once the painful area is numb from the ice the pain level lowers. Along with the ice, elevate the injured area as it will help reduce swelling. - 11/19/2011 12:19:45 PM
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