Recently, on Saturday September 27, I was doing some independent parkour training.  I had succesfully done some generous precision jumps, speed vaults and monkey vaults.  In an attempt to clear both a picnic table and  the caution tape on the nearest side of the pavillion in one speed vault, (the tape was instituted to keep Cross Country runners from cutting through the pavillion) I hit my knee on the table and fell on my backside hard, completing failing the speed vault.  I know precaution and proper training far exceed all things concerning safety, but any tips on aiding my recovery? Now 8 days later, my lumbar (lower back) region feels quite fine, but there is still a pain lingering in my left knee when I pose my legs to be bent 90 degrees and my pelvic bone/ bottom hurt.  Not sure if I bonebruised my pelvis or just hurt my glutimus maximus. Any tips are appreciated, thanks!