A cold pack is a plastic envelope filled with gel that remains flexible at very cold temperatures. 

Buy two cold packs and keep them in the freezer. Use them for bumps, bruises, back sprains, turned ankles, sore joints, or any other health problem that calls for ice. A cold pack is more convenient than ice and may become the self-care tool you use the most.


You can make your own cold pack:

  • Put 1 pints (0.47 L) of rubbing alcohol and 3 pints (1.42 L) of water in a 1 gal (3.8 L), heavy duty, plastic freezer bag.
  • Seal the bag, and then seal it in a second bag. Mark it "Cold pack: Do not eat!" and place it in the freezer.

A bag of frozen vegetables will also work as a cold pack.

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