Until you see us, and we are better able to assess the injury it is often a good idea to try using the R.I.C.E. principle (Rest, Ice, Compression and Elevation above the heart). This isn't to say that all injuries need ice, but it will often help in the reduction of swelling in the acute phase and help with pain. Ice should be applied for 10-15 minutes up to once an hour, but should not be applied for more than 20 minutes at a time because this can reverse the effects. ​If you are dealing with a long-standing problem, or you have tried icing and you did not feel any improvement and you do not see any signs of acute swelling then you may want to try application of heat to the area. However, it is still important to consult an expert before you do either of these. ​