Cold/ice compresses have been traditionally applied to new injuries to reduce swelling and decrease the pain. Cold compresses can be used every 3-4 hours for 10-15 minutes. Ice should never be applied directly to the skin to avoid frostbite. Once swelling resolves, however, cold compresses should no longer be used. A cold compress should, therefore, be used only for the first 24-48 hrs. It should be avoided in chronic muscle injuries since cold constricts blood vessels, decreases local blood circulation and slows down the healing process. Heat, on the contrary, helps to improve local blood circulation and tissue metabolism. This will, in turn, promote regeneration and healing of the injured muscle. Application of heat has been further shown to increase the ability of collagen tissue to extend but also to decrease joint stiffness, relieve muscle spasm and promote pain relief. Increased local blood circulation helps to resolve inflammatory processes, relax muscle and facilitate stretch. In general, heat is beneficial for most chronic and subacute muscle injuries. Heat should be applied to the affected area for no more than 20minutes at the time. A hot bath, shower or heating pad are all great options. Epson salt can be added to the bathwater to help muscles relax further. Heat should be applied for no more than 20 minutes. Sleeping on a heating pad should be avoided since this can lead to worsening of the condition from overheating the tissue.