0.5mg, usually split into morning and night (i.e. 250mcg twice daily), is the protocol I've usually seen recommended, though once a day is also fine. Anecdotally I perceieved improved recovery/healing with a twice a day dose vs once, and faster results up to a 1mg daily dose.
I spot inject when I can, depending on injury site. Supposedly it shouldn't matter at least according to the limited current research into BPC, and also just the general principles of Peptides in general, but many report a difference (myself included).
I've used it to treat my hips and foot, and whilst inflammation and pain still benefits from injecting wherever, I can definitely notice a difference if I inject near the site itself. That said, injecting into my feet was a bugger, so I only did that like one in 3 jabs.