Rest the affected area and avoid activities that worsen pain
Apply ice for 15 to 20 minutes several times a day
Use compression if it helps reduce swelling
Elevate the area when possible
Take over-the-counter pain relievers if safe for you
Start gentle stretching once pain begins to improve
Gradually return to activity instead of resuming all at once
Improve posture and movement mechanics to reduce strain
Use proper footwear or supportive gear if needed
Strengthen the surrounding muscles with guided exercises
Avoid repeated overuse and take regular breaks
See a healthcare professional if pain is severe, persistent, or worsening