Rest the muscle and avoid activities that cause pain
Apply ice for 15–20 minutes at a time every few 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 stretching only after pain starts to improve
Gradually return to normal activity
Stop any movement that worsens the pain
Seek medical care if pain is severe, swelling is significant, or movement is limited
Seek medical care if symptoms do not improve after a few days