Rest the affected muscle
Apply ice for 15–20 minutes at a time for the first 24–48 hours
Use heat after the first 48 hours if stiffness persists
Gently stretch the muscle
Do light movement or low-impact activity
Massage the area gently
Stay hydrated
Get enough sleep
Take over-the-counter pain relief if appropriate
Use proper posture and ergonomics
Avoid overusing the muscle
Warm up before exercise
Cool down after exercise
Wear supportive footwear if needed
Seek medical care if pain is severe, persistent, or worsening