Rest the injured muscle
Stop any activity that causes pain
Apply ice for 15–20 minutes at a time
Repeat icing every 2–3 hours for the first 48 hours
Use compression with an elastic bandage if needed
Elevate the injured area when possible
Take over-the-counter pain relief if safe for you
Begin gentle movement after pain starts to improve
Gradually return to activity
Avoid stretching or exercising through pain
Use heat only after the first 48 hours if swelling is gone
Seek medical care if pain is severe
Seek medical care if swelling is large
Seek medical care if you cannot use the muscle
Seek medical care if symptoms do not improve
Seek medical care if you suspect a tear or rupture