Apply ice two to three times a day, for 10 to 20 minutes each time. Don't put ice directly on your skin unless you are moving it to massage the area. Use heat only after the first two to three days of ice treatments. Taylor suggests icing after a workout, then using a heating pad at night. To avoid burns, don't turn it on high or put it directly on your skin.
Heat can be appropriate to relax simple muscle spasms or cramps.
But, if in doubt, ice, ice, ice. All rights reserved.