Ice an injury for the first 48 hours, or until the swelling goes down. Heat can increase swelling and lead to more tissue damage. Later on, you can use heat, or alternating heat and ice. Use ice 20 minutes 3 times a day for a suspected muscle strain or sprain, with a light towel between your skin and the ice. Do this for even a severe injury, unless you can get to a doctor right away. Ice it right away, then get to the doc as soon as you can.

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