How to Make an Ice Pack Using Rice

Rice Ice Pack
Rice Ice Pack (Image:,missginsu,Koren2007,briancweed,lunawhimsy)

Cold therapy (cryotherapy) helps an injured body part feel better and heal quicker. Whether it is a sprain, strain or any other muscular condition, cold therapy reduces swelling, soothes pain and helps the healing process. A homemade ice pack made with rice is a simple and inexpensive comfort tool to keep in your freezer.

Things You'll Need

  • Sport sock
  • Rice
  • Fragrance (optional)

Start with a clean tube-style sport sock.

Tube Socks
Tube Socks

Fill the sock about two-thirds full with rice. Use regular rice, not the short, cooking type. Spices and herbs will add a nice fragrance, such as cinnamon, cloves or lavender.

Raw Rice
Raw Rice

Tie the end of the sock securely. Place this ice pack in the freezer. It will not freeze solid, but does keep its coolness for a lengthy period of time.


Wrap or mold the rice ice pack to fit around the body part that needs cold therapy.

To clean, untie the sock and empty the rice. Wash the sock (or replace it) and then refill with rice.

Tips & Warnings

  • A leg of pantyhose can hold the rice and give an extra layer when placed inside the sock. This prevents any pinching of the skin from the rice. Placing the rice sock ice pack into a zipper plastic bag before freezing will keep the stale freezer smell away. This ice pack can also be used to keep the body cool during a hot, humid day.

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