rhusruta

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sprains, strains, troubles with moving = Rhus tox or Ruta 

Both of these remedies are excellent for when you have overdone your sports training.
If you do not have quick relief you may want to have your injury looked at.

Ruta

Any movement hurts and you would prefer to have ice on the sprain or sore part.
This is the classic r.i.c.e. picture in sports medicine.  Rest, Ice, Compression, Elevation.
Take Ruta 30c three times a day for up to a week or Ruta 6c six times a day for up to a week.

Rhus tox

If you want to have a hot bath or shower rather than ice the sore area, this remedy is better.
You will feel stiff when first moving, but as you get going, the injury loosens up.
If this describes how you feel, take Rhus tox rather than Ruta.
Rhus tox 30c three times a day or 6c six times a day.
 

It would also be a good idea to take Arnica 30c for shock and bruising with any sports injury.