Tips for safe application

How to use ice:

Choose an ice pack that fits the shape of your injured body part. Though commercial cold wraps are available, you can use a bag of frozen peas or crushed ice as well. Their flexible contours drape nicely around knees, ankles and shoulders. Apply the ice pack as soon as possible after the injury. Keep it on for 10 to 15 minutes, and then let the skin return to normal temperature before reapplying. (You don't want to risk frostbite!) Repeat this process as often as possible over the next 48 hours. Also, you can reduce swelling by resting, elevating and, if your doctor recommends it, wrapping your injured body part in a lightly compressive bandage.

How to use heat:

Remember, moist heat tends to work better than dry. Use a wet, hot towel as a great alternative to a commercial heat pack or electric heating pad. Make sure it's not hot enough to burn (you can always put layers between the heat source and your skin), and apply the heat for 15 to 20 minutes at a time. Do you have time for a dip? Spending several minutes in a warm bath or shower can ease your aching joints.

If your injury doesn't improve or gets worse within 48 hours, be certain to see your doctor.