Hello, this is a common muscle strain. It will take some time to recover before you can fully recover your strength. 1. When the soft tissue is injured by cold compress, apply cold water, wet ice or ice pack to the affected surface. Cold compress has two effects. First, it can relieve pain, freeze the sensory nervous system and play an anti-stimulation role. Cold stimulation exceeds the pain of trauma, so the pain will be alleviated. Secondly, it can block the local blood supply and reduce the bleeding of the damaged tissue, so that the damage scope will not expand. 2. Wrap the wound with elastic bandage. The dressing must be uniform, otherwise it will form a "bag" swelling at the edge of the compression bandage. In addition, we should always check the oppression to ensure that the blood circulation is not affected. When you feel tingling, numbness or blue skin, it proves that the oppression is too tight and you should relax. After the skin color is normal, you should apply it more loosely. 3. Use gravity skillfully. After lifting, the injured limb will have congestion or swelling, so gravity can be used to lift the injured limb above the heart to resist congestion and swelling. 4. Rest and moderate exercise. When the injury occurs, you should rest immediately and cooperate with some cold compress and compression, which is a necessary measure to ensure the recovery of tissue injury. However, the rest time should not be too long, and long-term rest is harmful to sports injury. Therefore, some moderate and controlled relaxation exercises should be carried out, because controlled relaxation exercises can redistribute blood in the body, strengthen blood supply and metabolism of injured parts, increase cell permeability, increase the amount of amino acids absorbed by muscles, prepare rich raw materials for protein synthesis of muscles, and play a role in repairing tissues when protein synthesis of muscles is rapidly strengthened beyond usual. Of course, the form and intensity of moderate exercise here depends on the nature of the injury (except some serious injuries such as fracture, tendon rupture, dislocation, etc. ), and it is best to do it under the guidance and supervision of experienced coaches or medical staff. 5. After the injury, treatment cannot be carried out within 24 to 48 hours. The capillaries in the injured part are easy to rupture, and the subcutaneous blood will increase after massage, which will easily lead to the expansion or aggravation of the injured area. But now many experts and scholars suggest that for mild soft tissue injury, after the above treatment, mild massage can be performed. Under normal circumstances, after soft tissue injury, the sympathetic nervous system is excited, the peripheral blood vessels contract and the blood flow is accelerated. If you can massage the injured part, it can promote the coagulation process. I hope my answer is helpful to you, and I wish you a speedy recovery!