Some medical bits...

BRUSES & SPRAINS

Arnica

For bruises and sprains, can buy it in chemists and wholefood places.
Arnica tincture is better than cream, I think, as gets into body more.
Is poisonous, don't drink.

If bad bruise, put on ASAP (I carry it in my bag)
Depending on how bad, then in 20mins, 30 mins, 1 hour, 1 hour, 2 hour, 2 hour, 4 hour, ....

Homeopathic:
200 is better for shock and V serious things
30 is better for physical things

If know going to be rough day (end up with aches), put arnica 200 pill in water bottle and drink over the day.

Hot and Cold

If have a pulled muscle:

2 pots of water, one V Hot (hot hot), on V cold (ice in it).

2 beer towel or small towel

2 minute hot
1 minute cold
2 hot
1 cold
etc...

Area will go pink, is capillaries open and closing, flushes area with blood, speeds up the natural healing process

If problem with a leg, elevating the limb, as blood can get (relitively) stuck, what with gravity and all...

So chock it up, to say 30 degrees.  NOTE, need support under leg (at least a bit) as if just chock up the foot, will not do your knee any favours.

"I have used the medical advice you sent several times over the last year. It's intersting to see how much of a hammering an active body takes."  FreeRadical Bike Rider + Surfer

STRETCHING

Reduces the chance of muscle damage

Reduces contraction

Key is to stretch gently

Warming up and warming down