You could try to put cold ice over it to calm down the bruising and then use a cloth and damp it in hot water(warm water) and wipe the bruise properly so that the blood can circulate properly. If you are having troubles breathing then why to relax your muscle, because if you are tense right now it will only make things worse.
And if it really hurt go to the hospital, dont take any risks.
Long term fitness goal. Hence the "desire to be able to run an eight minute mile"
Stretching slowly will help increase your flexablity. Bouncing while stretching, if you bounce to far down, you could break something. I hope I helped!
Grains At least half of your servings should be whole-grain. 6 servings per day, 6- 8 servings per day.
