Coach-thanks for the kind words,in response to your question regarding stretching:
The most recent data suggests that stretching is beneficial when the muscle is 'warm'; therefore, I recommend a slow jog first and then stretch

The R.I.C.E. regimen for acute injuries is still the best to date-after any injury inflammation is the initial problem and ice and non-steroidal antiinflammatory medications such as advil etc.. are the best.