You just twisted an ankle, and it’s throbbing. Do you grab ice or a heating pad?

While you may have been taught to apply heat or to alternate between a hot compress and an ice pack, maybe even rest and elevate, science has changed the infamous RICE (rest, ice, compress, elevate) method.

Ice is best used in the first 24-72 hours after an injury happens. This helps reduce swelling and inflammation.

But avoid icing the sprain, strain or bruise if the area is stiff, as this can worsen tightness. If your pain increases after activity, ice can be good for calming irritated tissues.

“For the first 72 hours, don’t apply heat,” says Dr. Christopher Johnson, a family and sports medicine physician at Tidelands Health. “Adding heat opens blood vessels and contributes to swelling.”

Applying heat by using a heating pad or warm towel can be applied to non-acute muscle or joint pains, such as chronic back pain, to loosen the muscles and reduce spasms, Dr. Johnson says. Warming the area can also reduce joint stiffness and tissue, and can increase blood flow.

This method should only be used when the pain feels “tight” or “sore.” It can also be used before an activity to help warm up muscles and improve mobility.

Another question you may have about your injury is whether you should take it easy and rest, or if it’s okay to push through the discomfort.

Dr. Johnson’s rule-of-thumb says full strength and range of motion is generally okay to return to the activity.

For example, if you feel some discomfort or mild pain in your shoulder when doing lateral raises, but you are still able to perform the exercise in a controlled manner, without using other muscles to compensate, you could continue lifting weights if you feel comfortable doing so.

“If you’re not able to perform the activity in that good, controlled manner and you don’t have the same strength as on the opposite side, that’s when you want to take things easy,” says Dr. Johnson. “This is when I would want to see you in the clinic to assess your injury.”

Dr. Johnson recommends low-impact movements, such as walking, stretching and gentle range-of-motion exercises, for those experiencing stiffness, chronic soreness, long-term conditions or after the swelling from the initial injury goes down.

The bottom line?

“If your pain worsens with movement, you have visible swelling or bruising or you can’t bear weight or move normally, you need to see your provider,” he says.