Ice
Most injuries start with inflammation, so icing right away can help. Keep cooling sessions to no more than 20 minutes at a time to prevent frostbite or other skin damage.
Heat
If you're still hurting after two or three days, try switching from ice to a heating pad, which will increase blood flow to the affected area and speed healing.
Stretch
Once your pain is gone, gently take the muscles and joints through their full range of motion to reduce stiffness and aid in recovery. Stretch several times daily.
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