Hi and welcome to HCM
To control pain, bleeding, and inflammation, keep the muscle in a gentle stretch position and use the RICE formula:
Rest: Protect the injured area from further harm by stopping play. You may also use a protective device (i.e., crutches, sling).
Ice: Apply ice wrapped in a clean cloth. (Remove ice after 20 minutes.)
Compression: Lightly wrap the injured area in a soft bandage or ace wrap.
Elevation: Raise it to a level above the heart.
Depending upon the extent of your injuries, returning to your normal sports activity may take several weeks or longer. If you put too much stress
on the injured area before it has healed enough, excessive scar tissue may develop and cause more problems.
I do hope that you have found something helpful and informative and I will be glad to answer any further query.