How to Make a Gel Pack to Reduce Muscle Swelling

Sore muscles are a common problem faced by people, especially when they return to exercise after a long layoff. Hot or cold applications to sore and swollen muscles provide a considerable amount of pain relief. Cold gel packs help reduce inflammation while heat packs help increase the circulation of blood and promote the healing process. Making ice gel packs at home is a simple process. Make your own ice gel packs and use them to reduce swelling in your muscles.

Things Required:

– Two cups of Water
– One cup of Rubbing Alcohol
– Plastic freezer bags (medium size)


  • 1

    Take a plastic freezer bag and fill it with two cups of simple water and one cup of rubbing alcohol.

  • 2

    Mix water and rubbing alcohol well and squeeze the freezer bag to get as much air out of it as possible before sealing it shut.

  • 3

    After properly sealing the freezer bag containing the water and alcohol mixture, put it in another freezer bag to reduce chances of a leak.

  • 4

    Place the plastic bag in the freezer for at least three to four hours to chill the pack. Since you have mixed alcohol into the water, the mixture will not freeze, no matter how long you keep it in the freezer for.

  • 5

    Apply the ice gel pack to the swollen muscles every two to three hours, or when needed.

  • 6

    Place the gel pack back into the freezer after each use. This way you will be able to use the same gel pack a number of times.

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