Ice for topical, arnica montana pills taken internally for the bruising and aching. I give this to my kids whenever they get a really good bump or even have to get their teeth cleaned at the dentist's, and I take it myself after "marathon" gardening in the spring and fall, and for sprains. Don't put arnica cream on your scrapes unless the ointment is intended for open wounds.

Owie. I hope you can do the triathlon.