In most instances your physician or physiotherapist will recommend the right therapy for you. Cold is used for inflammations such as tendonitis, bursitis, tears, strains and sprains.

Hot therapy is used for chronic pain and arthritis.

The immediate treatment for all sports injuries is the same, wether you've pulled a hamstring, sprained an ankle, hurt your knee or strained your leg.

Rest is necessary since if you continue exercise and other activities, you may extend the injury.

Ice is strong medication. It helps stop internal bleeding and the accumulation of fluids in and around the injured area, thus decreasing swelling.

Compression limits swellng if uncontrolled, swelling retards healing.

Elevation of an injured part above the level of the heart uses gravity to help drain exessive fluid.

Because swelling starts within seconds of an injury, start RICE immediately.

Heat treatments which combine soothing warmth and compression to the effected area are best to help dispel the stiffness that may be left after the swelling of an injury has subsided.

Avoid using heat while swelling exists.