You are a typical overloaded muscle strain. If you want to get better soon, stop training immediately for a long time. The best treatment is rest. You often exercise and recover quickly, and you will be fine in a week or so.

During this period, you can jog or use hot water at night, which will be very effective.

After a muscle strain, first confirm the severity and move the strain position to see if there will be severe pain. Under normal circumstances, after muscle strain, there is a sharp pain in the strained part. You can touch the strip lump formed by muscle tension with your hand, which has obvious tenderness, local swelling or subcutaneous bleeding, and the activity is obviously limited.

If it's just a slight strain, it doesn't feel very strong, but it hurts when lifting heavy objects or arms. It is recommended to apply hot compress to the most painful point. After hot compress, the situation will ease a lot, and it will be fine in a couple of days.

If you have a serious muscle strain, such as a broken belly or tendon, you should hurry to the hospital for surgical suture, and never handle it yourself.