Rest the injured muscle
Avoid activities that cause pain
Apply ice for 15–20 minutes at a time
Use compression with an elastic bandage
Elevate the injured area when possible
Use over-the-counter pain relief if appropriate
Start gentle movement as pain decreases
Do light stretching only when tolerated
Gradually return to exercise
Get enough sleep
Stay hydrated
Eat enough protein and nutrient-rich foods
Use heat only after the first 48 hours if needed
See a healthcare professional if pain is severe, swelling is significant, or symptoms do not improve