Ice or heat for wrist pain?

I've had incredibly sore wrists for about a week after overextending my wrists doing tricep pushdowns at the gym using a straight bar. I've been stretching and iced them a couple days after but have seen minimal improvement. I also have pretty repetitive movements throughout my day that follow the same motion, so I assume this isn't helping, but if anyone has suggestions for relieving the pain I'd really appreciate it. I come to reddit because I also don't have a primary care doctor at the moment, so any suggestions saying go to a doctor are appreciated but unfortunately unhelpful unless it's in the phrase "You NEED medical attention for this injury" About me: 23FTM 5'5" 140lbs White, No smoking/drugs, Alcohol on weekends.