Stop exercising and lie on your side or back to prevent further injury. Within 24 hours after injury, apply cold compress with local ice packs or wet towels. You can also buy some Yunnan Baiyao for external application. You'd better go to the hospital for examination. Wait a little longer and do a little exercise. It doesn't matter if you pay attention to your diet and eat more high-protein foods, especially when you are exercising, or if you buy a little protein powder (such as PQfitness in a specialty store). Have a good rest and pay more attention to the correctness of posture when exercising.