Sports injuries, old and new, can really get in the way.  Whether it's creaky knees during yoga, a constant ache in the back, or the sprain that's worse than a break, I have an easy cheap solution----WET ICE.  I know---sounds weird, but I got this remedy from a physical therapist that worked on members of Ballet West and the Utah Symphony, and incidentally my mother.  She still ices regularly, but not with a cold pack.  You just take a wet cloth, line up your ice and apply it to your injury.  It penetrates deeper than plain ice to reduce the swelling.  I did a back flip in a dance number in a play a few years ago and hyper extended my feet.  I was in a lot of pain.  I slept all night with the wet ice on my arches and woke up the next day ready to go on stage again that night.  It really works---hope it helps you. :)