We have all had that sinking feeling after hearing a pop in a joint or feeling a wrench in our back. The pain begins, and immediately the gears start turning in our head: What's better for this type of injury? Should I use a heating pad? An ice pack? Can I treat this at home or do I need to consult with a specialist, like a physical therapist? Here are some guidelines to remember as you recover.

Ice is the best solution immediately following an injury. Ice is a vasoconstrictor; it constricts blood vessels. Icing damaged tendons or muscles that are inflamed will prevent torn open vessels from swelling so much and from further compressing normal blood flow to body parts. Lisa Cox, a certified athletic trainer at Clinton Physical Therapy Center (a Physiquality network member in Tennessee), recommends always icing an injury or sprain every 1-2 hours for the first 48 hours. She says, "If possible, try to elevate the injured body part above your heart while applying ice." Physiofit Physical Therapy and Wellness, a Physiquality network location in California, reminds readers to follow the acronym R.I.C.E. after injury: Rest, Ice, Compression, and Elevation.