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Some sports injuries benefit from ice, others from heat. What should you use? While it is actually true that heat will benefit some injuries, cold is safer and is much more likely to help. Heat can reduce pain, but will increase swelling and inflamation. In general, you want to reduce swelling and inflamation; ice is what you need for that. There is a small risk of frostbite, so use a towel or rag between the ice and your skin. Anyway, when in doubt, use ice.