Not an expert....
but...
i work out quite a bit.
I WOULD ice it and elevate it. Ice for about 20 mins to dull pain and allow blood flow to heal faster... then remember 'heat'. Heat stimulates blood flow and relaxation... when your relaxed you heal.
now i think people will prob disagree with me but.
when you start working out again... low weight high reps, your muscles are lacking endurance, strenght, and tone. Most people don't care about tone but that strenghts the fibers in the muscle making you more prone to injury. High weight and low reps is fine for football players, but for normal people it's better for your heart and body to do more reps. You will get stronger from low reps, it'll just take longer.
