Rest the injured muscle
Stop activities that cause pain
Apply ice for 15 to 20 minutes at a time
Repeat icing every 2 to 3 hours for the first 48 hours
Use compression with an elastic bandage
Elevate the injured area above heart level
Take over-the-counter pain relievers if needed
Gently stretch only after pain begins to improve
Gradually return to normal activity
Warm up before exercise
Strengthen the muscle after recovery
Seek medical care if pain is severe or swelling is significant
Seek medical care if you cannot use the muscle
Seek medical care if symptoms do not improve after a few days