heat pack

Between my husband, my dog, and myself, there is always an injury of some kind present in my household! My husband is an ultra marathoner and avid hiker, so sore muscles are no stranger to him! My dog is about to have his second CCL surgery (ACL in humans).  And me….?  Dancing, running, or just plain old being a klutz, always claims an injury to an appendage of mine!

Since we all occasionally fight over the use of the electric heat pack we have, I decided to make another one for us to share. This pack is extremely easy to make, incredibly inexpensive, and I used Young Living Essential Oils for the scent to add therapeutic effects! (Now, we fight over the use of this pack since it smells so amazing!

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Here’s what you need:

  1. 2 pieces of fabric, 8″ wide X 11″ long (you can make this any size you want)
  2. 4 cups of rice (or as much as needed to fill your pack to your liking)
  3. Sewing machine, needle and thread, or fusible tape (you can use whatever method you know how!)
  4. 4-5 drops of Young Living Essential Oils.  I used Pan Away as I find it helps strains, sprains, and aches.  You can use what ever scent you want!
  5. Paper (to use as a funnel)


Here’s what you do:

  1. Fill a bowl with 4 cups of rice.  Add 4-5 drops of Young Living Essential Oils to the rice and stir.  Allow to dry while making the rest of the pouch.IMG_1962
  2. Lay both pieces of fabric together with the right sides facing each other. heat pack
  3. Sew the sides and bottom closed using a 1/4″ seam allowance.  Leave the top open. Since my fabric was able to be folded, I was able to only sew the bottom and the side closed, leaving the top open.IMG_1954
  4. Flip so that the wrong side turns in. IMG_1957 (2)
  5. Using a ruler, make a horizontal line about 1 inch below the open top with tailor’s chalk .   Then, starting at that line, draw 3 vertical lines, evenly spaced, to the bottom.  These lines will be used to stitch over, in order to create baffles for the heat pack.  The baffles allow the rice to stay dispersed (more evenly) throughout the pack. Heat pack
  6. Stitch ONLY on the vertical lines, stopping at the horizontal line.IMG_1960 (1)
  7. Fill each baffle with one cup of rice. I used a piece of paper as a funnel. IMG_1961
  8. Next, fold the open top down once about 1/2″ and then again 1/2″.  This will create the seam to close the pack.  Pin and sew closed.

Closing heat pack

You can now warm the pack up in the microwave for 30 seconds, and use to heal, soothe, and comfort sore muscles and injuries!

**** If in the future you would like to replenish or change the scent, use a seam ripper to open the horizontal seam, refill or re-scent, and re-close!


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