When it comes to treating injuries, knowing whether to use ice or heat can make all the difference in your recovery. As a swim coach and certified strength specialist, I've guided countless athletes through effective recovery strategies. Ice is your best friend for fresh injuries—it reduces swelling by constricting blood vessels and limiting inflammation. But does ice help swelling after 3 days? That's when you might want to transition to heat therapy. Understanding the timing and proper application of these methods will help you heal faster and get back to peak performance in the pool.