Do-It-Yourself Cold-Packs

Make 5-10 and keep them in your freezer.

R-I-C-E: Rest - Ice - Compression - Elevation

So, you twisted your ankle or got kicked in a game? The coach probably iced you on the field and sent you home with instruction to "ice it". The RICE formula is used to prevent early swelling that can increase your recovery time. Plus, that cold numbness feels good when done correctly. You and ice are going to be good friends over your soccer career.

On the field, you can hobble around with a plastic bag full of ice, melting and dripping away. But, at home, you have to keep the carpet dry. Those "instant" ice packs only last a few minutes, and besides, they're incredibly expensive. And, you can only sacrifice so many bags of frozen peas from the freezer. The flexible "blue ice" packs from the drug store are refreezable, but you really need 5-10 to keep you going as the first-used are refrozen.

Here's a recipe for making your own, reusable, refreezable ice-packs. Make up 5-10 of them and keep them frozen in your freezer.

Hint: Have a parent help you. It's hard to hold and fill at the same time.

Ingredients: a couple of bottles of drugstore rubbing alcohol; water; food coloring; heavy-duty, zip-lock baggies; a few 2-inch wide Ace bandages

Instructions: (1) Mix 1 cup of rubbing alcohol and 2 cups of water (3 cups total). (2) Color of your choice by adding a few drops of food coloring. (3) Pour the mixture into a baggie and seal. Don't fill the baggie to bulging, because you have to strap it to your angle with an Ace bandage. (4) Freeze and leave till needed.

To Use: (1) Hobble to the bathroom and get a dry washcloth and an Ace bandage. (2) Hobble to the freezer and get one of your cold-packs. (3) Massage the cold-pack a little to make it flexible enough to mold it to the injury. (4) Place the washcloth between the skin and the cold-pack. (5) Wrap the whole contraption to your body with the Ace bandage. (6) Remove and check after 5 minutes to make sure there is no direct-skin contact. (7) Keep on for 20-30 minutes. (8) Remove and repeat.

Careful: Never place the cold-pack directly next to your skin. Not this kind. Without insulation, the cold-pack can easily "burn" your skin. Before you even know it's happening.

[Thanks to the De Anza Sharks team, webmaster, and website for the recipe.]