E levate the area to facilitate fluid drainage from the injured site. Ice Versus Heat Determine whether to use ice versus heat by keeping in mind the condition of the involved tissues. Ice numbs the area, reducing pain. It also constricts blood vessels, limiting blood supply to the injured site. This action decreases swelling.
Ice can also decrease muscle spasms.
If an area is painful to move or swells after exercise, use ice. The best way to use ice is to apply a pack to the painful area for approximately 15 minutes every two hours following an injury. For general irritation, use an ice pack two or three times a day. If the cold is too intense, use a towel between the ice pack and your skin. Again, keep in mind what heat does to an area.