Cold is always the best. Warm makes it feel better short term. Cold reduces inflamation. Warm brings more blood flow. More blood flow to an injury increases inflamation which often increases healing time. There is no black and white with these things. Heat is sometimes used in order to get the joint moving for rehabilitation purposes, but ice is used after use for all of the reasons given above. Are you still in serious pain? You should take some NSAIDs which will help you to reduce the inflamation and pain. Good luck!