Knee pain......Ah...I'm a veteran of that....both arthritic in nature, and tendon strain. It curtailed my dancing off and on for a year, and forced me to switch from standard to latin, just so I could stay on the dance floor. The short version of all this is that western medicine not only did NOTHING for me, but it actually made things worse with a misdiagnosis and cortisone injction which led to even more damage to my patella tendon. The keys are warm and stretched muscles (in that order)....sufficient support of the knee joint (either internally or externally) and a correct diganosis of the actual problem, so you know where to direct any necessary therapies. I have discovered a wonderful brace which, for me, has stabalized my patellar tendon, and prevented me from re-straining it when I'm dancing. I only wear it when dancing, and do other things during my week to keep my quads, knees, calves, hamstrings and glutes exercised and strong. It has given me back my dearest love....standard. As for the use of ice......unless there is significant swelling in the area of your discomfort, such as arthritic fluid buildup, or an accute injury, ice is not recommended. Applying ice only shuts down circulation to the area. Fine if you have swelling to reduce, but otherwise....not so much. After a particularly strenuous lesson, I alternate heat and ice on my knees with a 3 to 1 ratio.....example: 3 minutes of heat to 1 minute of ice. This actually encourages blood flow to the area, and is great for tendon and ligament health.