Learn and practice good technique. Stop whatever you are doing if you get injured. If you continue to exercise, you'll create more tissue damage and be out of action longer. I CE Apply an ice pack to the injured area for about 20 minutes. Wet cold penetrates faster than dry cold, so place a wet washcloth between your skin and the ice pack.
Ice helps prevent swelling and slows down tissue metabolism to reduce damage.
Use an ace wrap to secure the ice to the injured area with some pressure. The more swelling that occurs during the initial injury, the longer your recovery time. Limit swelling and the extent of the injury by doing R.I.C.E. first aid. Ask your doctor about a physical therapy referral. Physical therapy can reduce pain and swelling, break up scar tissue, promote circulation to the injury and generally assist the body's efforts to heal the injured area.