DIY Microwaveable Heat Pad-injury prevention & comfort!

Microwaveable Heat Pad

I am going to share a very special tool that will keep your dance muscles healthy! It is copy of the microwaveable heat pad that my youngest daughter made for me in her high school Home Economics class. That one is well used and loved with its old Snow White fabric!

DIY heat pad

DIY Heat Pad

Often  my feet ache after teaching 3-4 hours. This simple DIY heat pad has saved my feet from cramps, tightness and aching. I heat my handmade rice pack in the microwave for 1 minute and place one foot on it. (I also roll my feet on a ball after teaching too to keep the fascia mobile).

DIY heat pad
Feels amazing!

If there is tension in a shoulder or in my back, the moist heat from the pad will soothe the knots. It will stay warm for about 10 minutes or more.

DIY heat pad
Measurements for the DIY project
  • You will need any fabric and if you do not any, you could use a tea or kitchen towel cut to size. The measurements above are just guidelines. You can make it any size you wish.
  • Sewing machine or needle and thread.
  • Rice– brown or white.
  • Pins, ruler & scissors. If you have a rotary cutter and mat, the process will go faster but it is not necessary.
  • An iron is optional but does create a finished look to your project.

Watch the video below for step by step!


A personalized gift for anyone

This project makes an excellent gift for anyone who may suffer from arthritis, stiff joints, muscle cramps and any athlete! It is personal, handmade and easy. Customize your fabric to suit the recipient.

Learn how to make a DIY microwaveable heat pad to soothe your aches and pains for dancers!Click To Tweet

If you have any questions, please comment below and I will answer you asap! 

Click on pic to learn how to make an easy DIY microwaveable rice pack/pad to soothe your aching muscles! Perfect gift for athletes, dancers and anyone with arthritis.

About Sarah Arnold

Ballet blogger, ballet teacher and adult ballerina. Creator of TutusChic and Sans Souci Printables.

Please feel welcome to comment & share!