Rest the affected muscle
Apply ice for the first 24 to 48 hours
Use heat after the first 48 hours
Gently stretch the muscle
Do light movement or walking
Massage the area gently
Stay hydrated
Get enough sleep
Take over-the-counter pain relievers if safe for you
Use a topical pain relief cream or gel
Avoid strenuous activity until pain improves
Eat enough protein and nutrient-rich foods
Warm up before exercise
Cool down after exercise
See a doctor if pain is severe, lasts more than a few days, or comes with swelling, weakness, fever, or injury