What is better?... Ice or Heat?

I can't really say a sprained My wrist or arm cuz I can't tell so b4 anything else can u tell me the symptoms of sprained wrist/arm? And I dnt think a sprained or broke it cuz I can move around and do everything but I tumble and do cheerleading so I need it to heal. Do I put a ice pack on it or a heat pad?? And I dnt hv a bandage or tape so yeah!!.... And how long will it take to heAl enough to tumble cuz I want to tmrw and hv to Saturday so Plz help!!!! Thxz!!!