While jogging today,you twisted your ankle(扭伤脚踝).It really hurts.You've heard that both heat and  cold can help with pain.But which one should you use?The right form of treatment(治疗)differs depending on your type of injury and when it occurs. In the case of a new injury,ice is the best form of treatment.Cold slows the blood flow to an injury,numbs the pain and reduces swelling(肿). ◆ How to apply ice Apply an ice pack within 48 hours after an injury occurs.But first wrap the pack in a thin towel,so the cold  won't damage your skin.Apply the pack for a maximum of 20 minutes at a time.Then take a 10-minute break at least before applying it again. Cold is a good treatment for sprains(扭伤),bumps(撞伤),many sports injuries and much more. ◆ When to use heat When a pain returns often or continues for a long time,heat is the answer.Neck pain and backache are often  chronic(慢性的).The pain often results from using that body part too much or in the wrong way.Heat is also a great help to joint pains and sore muscles.Heat increases blood flow to the area and encourages healing.Heating pads,hot water bottles and hot baths are all ways to apply heat. The next time you have pain or an injury,choosing the proper treatment should be much easier!