After two days of icing, swelling has usually stopped. It is now safe to begin heating the injured area and speed up the recovery process. Heat with a moist heating pad, a warm shower or a warm bath. For the best results, combine ice with heat to create a pumping action. This is known as contrast therapy.
Ice sends extra fluid away and heat brings fluids to the injury picking up debris.
Finish the treatment with ice to flush the debris away. When an injury occurs remember to ice first. In addition to the ice, elevate the injured area above the level of the heart. Gravity will help to reduce the swelling. Use an ace bandage to compress the injured area and hold the bag of ice loosely in place.