While doing some stand up at Bjj my knee hit ground during an exchange and boom I felt a real bad pain and had to stop. The problem was it was probably my fault due to being a little cold from showing up late. Man is it ever stiff today but I think I just bruised it.
I should have taken it easier and should start taking my knee pads to class if I think there may be stand up.
Any one got some good rehab tips other than RICE?