Now that I have covered when to ice an injury, here is a tip on how to ice. You can always use a bag full of ice cubes, but they tend to be too bulky to contour any given body part. Frozen peas work a little better, but here is a recipe that works the best (and is much cheaper than the professional gel packs you can buy).
- Fill a large Ziploc baggie with 3 cups of water and 1 cup of rubbing alcohol.
- Before sealing the bag, release any excess air. Shake the contents together and place in the freezer for three hours. (It is best to double bag in case of leaks).
- When you are ready for your ice treatment, place a towel or washcloth between your skin and the baggie.
- When you are finished icing (after 10 minutes), place back in the freezer to re-freeze and use it again when needed.
I found this “recipe” in the August 2004 edition of runnersworld.com and tell my patients about it all the time.