Rest is often the simplest and most effective treatment for common sports injuries, and a few days of rest may be all you need to heal your injury. Try to ice the injury as soon as possible after a running injury, using an ice pack for 20 minutes every four to six hours. Only use heat packs once the inflammation has gone away, usually after about 72 hours. If your swelling is noticeably gone, but there is still some inflammation, try alternating hot and cold packs after a few days of ice. Personal note: Ice packs are similar to the use of “Bing Huang San” in Traditional Chinese Medicine (TCM). The sun always shines on everything.