Elbow got hyperextended

Hi guys,

I got my right elbow tangled during takedown the other day, and it got hyperextended just as if it was armbarred.
Fortunately it's just minor muscle tear - bones and tendons are fine.
I iced it (and took Aleve) for the first 2days, and it didn't swell up that bad (only like 50% bigger ;) )
Now it's all black and blue, and I'm wondering whether I should continue cooling or switch to heating to promote blood circulation (I still feel like there's some swelling and heat, and of course pain).

Any advice?

Thanks in advance,


Stick with icing until there is no pain with movement.

Best in Health and Training, J. R.

Thanks, JR.