DIY Hot and Cold Packs - Legacy Physical Therapy
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DIY Hot and Cold Packs


We wanted to share some quick, easy and cheap ways to make your own reusable hot and packs! There are so many benefits to using heat or cold therapy for aches and pains.

 Ice helps with pain control by decreasing inflammation, swelling, or blood flow to the affected area. This aids in numbing the painful area causing pain reduction. 

To cool the area and allow the best conformity to any body part, try to use a bag of frozen peas or frozen corn. You can dedicate that bag to only ice pack use, place a pillow case over it, and place it in the freezer labeled, “not for dinner.”

You can also make a frozen gel pack at home using only 3 items: 

  1. All you need are two quart or gallon-sized plastic Ziploc freezer bags, depending on the size of the body part being addressed. 
  2. Water
  3. rubbing alcohol. 

Instructions: Combine 2 cups of water to one cup of rubbing alcohol, or a 2:1 ratio depending on the size of the bag you use. Place the water & rubbing alcohol in the first bag, and seal the bag pulling all air out of it. Then Place this into the 2nd bag which acts as protection to prevent spills and seal this bag pulling the air out of it. Place the bag in the freezer for at least an hour before use. Make sure to place a towel or pillowcase between the ice pack and your skin during use to avoid burning your skin with the ice. 

Applying heat to an area increases circulation to aching muscles, joints, or even sensitive areas of the abdomen. Increased blood flow can help with pain control, soften tight or stressed tissue and aid in the healing process. 

To make a heating pad, You only need 2 items

  1. Pillowcase or sock 
  2. Uncooked rice, flaxseed, buckwheat or oatmeal 

Instructions: Fill the pillowcase or sock with any of the ingredients of choice from number 2, and tie off or sew off the end using a rubber band or ribbon. Place it in the microwave for 1-3 minutes to get it warm. Be sure to not overheat the pad.

For added aromatherapy, You can even add a few drops of your favorite essential oils onto the heating pad before heating. Once heated, place the heating pad on the body part that ails you. 

Try these out and send us a picture of your DIY cold & hot packs!