Stop the activity that caused the strain
Rest the injured muscle
Apply ice for 15–20 minutes at a time, several times a day
Use compression with an elastic bandage if needed
Elevate the injured area above heart level when possible
Take over-the-counter pain relief if appropriate and safe for you
Avoid heat, alcohol, massage, and heavy activity in the first 48 hours
Begin gentle stretching and movement once pain starts to improve
Gradually return to normal activity
Seek medical care if pain is severe, swelling is significant, movement is limited, or symptoms do not improve