Following an injury or an improper movement, ice is a safe bet.
The acute phase (2 to 4 days) will come with signs of inflammation, such as heat, swelling and pain.
Ice, applied 10 to 15 minutes, 3 to 4 times a day, will help to control the inflammation.
After this period, if the inflammation persists, it is preferable to stop applying ice. If the signs of inflammation have subsided, you can choose what brings you the best relief: 10 to 15 minutes of ice, or 20 minutes of heat.
Heat will relieve muscular stiffness or tensions.
When in doubt, or in the case of related health problems, don’t hesitate to ask your physiotherapist for advice.