Rest the affected muscle
Apply ice for 15–20 minutes at a time during the first 24–48 hours
Use heat after the first 48 hours if the ache is from tightness or stiffness
Gently stretch the muscle
Do light movement or walking to improve blood flow
Massage the area lightly
Drink plenty of water
Replenish electrolytes if you have been sweating a lot
Take an over-the-counter pain reliever if safe for you
Use a topical pain relief cream or gel
Elevate the area if swelling is present
Get enough sleep
Avoid intense exercise until the pain improves
Seek medical care if the pain is severe, lasts more than a few days, or comes with swelling, weakness, fever, or dark urine