Rest the affected area
Avoid movements that trigger pain
Apply ice for 15–20 minutes at a time
Use heat if stiffness is the main issue
Take over-the-counter anti-inflammatory medication if appropriate
Perform gentle stretching
Do strengthening exercises for the surrounding muscles
Improve posture and movement mechanics
Reduce repetitive overhead or high-impact activity
Use proper technique during exercise or work
Modify daily activities to avoid aggravation
See a physical therapist
Consult a doctor if pain persists or worsens
Seek urgent care if there is severe weakness, numbness, or sudden loss of function