Contrasting

Contrasting is an effective method for reducing inflammation and pain in joints and tendons. This method can be implemented in two ways: emphasis on cold or heat, whichever feels better for your personal injury. The basic pattern is 4 minutes of one temperature and 1 minute of the other extreme, repeating the pattern 4 times for a total of 20 minutes.

Example: for foot or ankle pain, fill one bucket with ice water and the other with water as hot as you can tolerate without burning yourself. Immerse the sore foot into ice water for 4 minutes, hot water for 1 minute. Alternate 4 times. When in the hot water, move the foot around gently to promote circulation.

Arnica

Arnica gel or cream is a topical treatment for bruises and swelling which is quite effective.

Epsom Salt Bath

Epsom salt is wonderful for relieving sore muscles. Try adding household vinegar to your bath for even more relief!