I fell down hard today on my tile floor, actually tripped over the line from the wall to the icemaker as I was removing wall paper. I hit hard on my bad knee, really bruised it. I put ice on it at first and took an Aleve. Now its 6 hours later and its getting really stiff. Kinda swollen and looks like it might turn dark. I did a search but only found info for treating an older injury. I am wondering if I should apply heat then ice or just the ice? I just got out of a hot bath and it sure felt good to let it soak. But I recall that before my PT for frozen shoulder I would apply wet heat then afterwards ice it down. Which is best for keeping it from swelling and getting stiff? One or both?