3 Ways To Make A Homemade Ice Pack - WikiHow

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Terms of Use wikiHow is where trusted research and expert knowledge come together. Learn why people trust wikiHow How to Make a Gel Ice Pack & Moist Heat Pack at Home

Download Article Easy DIY ice packs to help relieve pain & save money Co-authored by Luba Lee, FNP-BC, MS and Devin McSween

Last Updated: February 19, 2026 Fact Checked

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Rubbing Alcohol

Dish Soap

Corn Syrup

Rice

Saltwater

Sponge

Using the Ice Pack

Moist Heat Pack

Expert Q&A

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This article was co-authored by Luba Lee, FNP-BC, MS and by wikiHow staff writer, Devin McSween. Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator based in Tennessee. With over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She also has experience as a Clinical Instructor at the University of Tennessee, teaching physical health assessment, medical-surgical and community nursing, and supervising and guiding nursing undergraduate students. Luba received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006. She also has a Doctorate of Naturopathy from the Russian Institute of Innovative Naturopathy. There are 9 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 201,747 times.

If you’re dealing with muscle pain or sore joints, ice packs are a great way to relieve pain and inflammation.[1] Luckily, it’s super easy to make your own flexible, gel ice pack out of household items like rubbing alcohol and dish soap. Read on to learn how to make several types of homemade ice packs as well as a soothing moist heat pack!

Things You Should Know

Pour 2 parts water and 1 part rubbing alcohol into a plastic freezer bag and freeze it for 1-2 hours.
Or, fill a freezer bag with dish soap or corn syrup or 2 c (473 ml) of water and 2 tbsp (34 g) of salt. Freeze the bag for 2-3 hours.
Wrap the ice pack in a towel. Then, ice your injury for 20 minutes on, 20 minutes off.

Steps

Ice Pack with Rubbing Alcohol

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Fill a freezer bag with 2 parts water and 1 part rubbing alcohol. Pour in the water and rubbing alcohol until the bag is ¾ full. Then, remove the excess air. Seal the bag in a second freezer bag to prevent any leaks. Then, freeze it for 1 to 2 hours.Because the water and alcohol have different freezing points, the solution develops into a flexible gel consistency and will mold to your body.[2] Use the bag size (sandwich, quart, or gallon) that works best for you. You can even add a few drops of food coloring to customize your ice pack.

Dish Soap Ice Pack

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Pour liquid dish soap into a plastic freezer bag. Just fill the bag about ¾ full, squeeze out the excess air, and close the bag. Then, seal the bag inside another freezer bag and freeze it for 2 to 3 hours. Dish soap has a gel-like consistency when frozen, helping this ice pack form to your body.[3] For a more solid consistency, fill the bag with 1 part dish soap and 2 parts water.[4]

Corn Syrup Ice Pack

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Fill a plastic freezer bag with corn syrup. Then, remove the excess air and seal the bag. Place the bag inside a second freezer bag to prevent leaks and stick it in the freezer for 2 to 3 hours. Corn syrup stays flexible when it’s frozen and easily molds to hard-to-reach areas like your ankle, knee, or wrist.[5] Use any size bag that works for you.

Rice Ice Pack

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Fill a sock or pillowcase ¾ full with uncooked rice. Either sew the pouch closed or secure it with a twist tie or rubber band. Simply place it in the freezer for 2 to 3 hours to get cold. Rice stays as cold as ice when frozen but doesn’t melt. Plus, the individual grains let this ice pack mold to your injury.[6] Use oatmeal, flaxseed, buckwheat, or dried beans if you don’t have rice.Add a few drops of your favorite essential oil to help you relax as you ice. For instance, add a few drops of lavender or chamomile essential oil.

Salt Ice Pack

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Pour 2 c (473 ml) of water and 2 tbsp (34 g) of salt into a freezer bag. Just remove the air in the bag and seal it inside a second bag. Then, freeze it for 2 to 3 hours. Adding salt to water lowers the water’s freezing point, giving this ice pack a gel-like feel.[7] [8]

Sponge Ice Pack

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Soak a clean, soft sponge in water and put it in a freezer bag. Just wring out the sponge so it’s not sopping wet, put it in a plastic bag, and remove the excess air. Then, freeze the sponge for 2 to 3 hours. Sponges stay firm when frozen, making this ice pack perfect for icing a stiff joint like a shoulder or elbow.[9] Let the sponge thaw for several minutes if you want it to be flexible and mold better to your body.

Using the Ice Pack

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Wrap the ice pack in a towel and ice your injury for 20 minutes. Protect your skin from the freezing temperatures by covering the ice pack in thick fabric. Then, apply the ice pack to the injured area for 10 to 20 minutes. Just wait at least 20 minutes before icing the area again.[10] It’s best to ice your injury in the first 6 weeks of receiving it instead of heating it. Ice limits blood flow which helps relieve pain, inflammation, and bruising.

Moist Heat Pack

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Pour rice in a sock and microwave it in 30-second increments. Rice holds heat well, making it a great, long-lasting heat pack. Just fill a sock or pillowcase ¾ full with uncooked rice. Sew or tie the sock shut. Then, heat it in the microwave for 1 to 3 minutes.[11] Press the heat pack against your injury for 15 to 20 minutes. Heat helps increase blood flow to the area to relax it and reduce pain.[12] Wait at least 20 minutes before heating the injured area again. Use oatmeal, flaxseed, or buckwheat as an alternative to rice. Add several drops of essential oil to the rice for an aromatherapy boost.Touch the sock as you’re heating it to ensure it’s comfortably hot but not scalding. If necessary, let it sit for several minutes to cool down. Or, wrap the pack in a towel to dull the heat.

Expert Q&A

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Question Which one works the best? Luba Lee, FNP-BC, MS Board-Certified Family Nurse Practitioner Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator based in Tennessee. With over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She also has experience as a Clinical Instructor at the University of Tennessee, teaching physical health assessment, medical-surgical and community nursing, and supervising and guiding nursing undergraduate students. Luba received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006. She also has a Doctorate of Naturopathy from the Russian Institute of Innovative Naturopathy. Luba Lee, FNP-BC, MS Board-Certified Family Nurse Practitioner Expert Answer The point of an ice pack is to provide comfort and cooling. All of the above-mentioned homemade ice packs will do the job. The choice might be a matter of a personal preference and availability of materials. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 23 Helpful 23

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Warnings

Keep your materials and ingredients away from infants and small children. Rubbing alcohol is dangerous if consumed in large enough quantities and it can also cause irritation to the eyes.[13] Consuming soap can lead to vomiting and diarrhea.[14] Thanks Helpful 0 Not Helpful 0
Plastic bags also pose a suffocation risk to babies and small children.[15] Thanks Helpful 0 Not Helpful 0