How to Make a Durable Cold Pack to Ease Sore Muscles

Sore muscles can be due from a lot of things -- from performing strenuous activities such as sleeping or sitting awkwardly or in an uncomfortable position, lifting heavy objects with an incorrect posture, doing an intense work out or doing exercise activities without stretching.

Sore muscles can be treated by both heat and cold packs, as both offers therapeutic benefits in relieving the pain. Most of the time, cold compress is used to deal with sore muscles because it is easier to prepare.

The benefits of using cold packs are the following:  It decreases and relieves pain, it reduces acute swelling, and it decreases tissue damage and promotes healing.

An inexpensive and most practical way of providing cold compress to a sore muscle is to use a bag of frozen corn. If you don’t always stack some corns in your refrigerator, you can just make your own durable cold pack either with the use of a sewing machine or simply sewing by hand. The cold pack size would depend on how big or small you would want it to be. You can also create varying sizes for different occasions.

Here are some things you’ll need in order to create your own durable cold pack:  Portable sewing machine, used or new pillow case, raw rice or beans, nylon thread, scissor, and needle.

Just follow these simple steps.

  • Identify the size of the durable cold pack you want to make. Once you have decided on the size of the cold pack, cut your fabric adding a 2-inch allowance both in length and width. This makes your fabric a little larger than the exact size you want to make. Cut two pieces of same size.
  • Sew the pieces of fabric together. Sew the fabric together and leave a small hole in one end of the fabric, creating a pocket like opening. You can either hand sew the fabric or you can use your sewing machine.
  • Put rice or beans inside the pocket of the fabric. Do not fill the pocket with rice or beans. Just put enough so that when you sew the opening of the pack, it will be molded around the body part where you would want to put it.
  • Sew the pocket closed. Remember to turn the seams inward to make it more durable. Once the pocket has been sewn, you can check for its fullness by squeezing it to see if there’s any unfilled spot.
  • Let it cool. Place the sewn durable cold pack inside the freezer, which would then be ready to use after 2 hours.
  • Additional guidelines. To ensure the durable cold pack’s cleanliness and freshness, it is recommended that you use Ziploc bags. Making varying cold pack sizes for different body parts is also recommended. In place of rice or beans, crushed walnut shells can also be used as filler in your cold pack. In case the durable cold pack gets soiled or wet, you can still use them by placing them inside a Ziploc bag and wrap it with cloth or towel.


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