hi i got a knock on my lower back in a match during the week (a shoulder or elbow to the small of my back approx 6" above my left buttock)
Ive been icing it since trying to help it along but we’ve got another match coming up on sunday and i was wondering is ice the best thing for it?
would contrast showers help more to increase circulation? maybe foam roller?
there’s no tears or anything, just some stiffness and bruising.
advice welcome