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If the OP still has internal bone bruising then heat may not be the answer as that only slows down the healing process. Treating muscle injuries is not always the same as bone, ligaments or tendons. I recently injured my intercostal area and was using heat to try and ease them. I then saw a...

RICE is the best option - just remember to use ice packs in short bursts and not to give yourself an ice burn which is easily done. Need to get the balance right between rest but also trying to keep the joint moving as the other muscles around there will go into protective mode and tighten up...