Should I use ice or a heat pad?
If you have had an injury or a flare-up of an old problem in the last two days, wrap crushed ice in a damp towel and hold it for five to ten minutes against the part of your body that hurts. You can do this every two to three hours.
Make sure you use a damp towel between the ice and the skin to avoid an ice burn.
Alternatively, you could try sports sprays and gel packs, which do a similar job.
After two days, you may find that heat is more relaxing. You could use a heat pad or a hot water bottle with an insulated cover on it. Make sure this is not too hot and is not directly touching your skin. You should do this for ten to fifteen minutes, three to four times a day.