Wear a supportive, well-fitting bra
Use a warm compress for comfort
Use a cold compress to reduce soreness
Reduce caffeine intake
Limit salty foods if swelling is present
Take over-the-counter pain relief if safe for you
Try gentle breast massage if it feels comfortable
Avoid heavy chest workouts until tenderness improves
Track symptoms to notice patterns with your menstrual cycle
Stay hydrated
Rest when needed
See a healthcare professional if pain is severe, persistent, or unusual