Local Cold or Heat

• During the first 2 days after a mild injury, apply a cold pack or ice bag (wrapped in a moist towel) to the sore muscles for 20 minutes four times a day. Wrap the cold pack in a towel to prevent frostbite. After 2 days, apply a heating pad or hot water bottle to the most painful area for 20 minutes whenever the pain flares up. Wrap hot water bottles or heating pads in a towel to avoid burns.