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.
Most athletes with contusions get better quickly with simple treatment measures. Your doctor may give you nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, or other medications for pain relief. Do not massage the injured area.
During the first 24 to 48 hours after injury (acute phase), you will probably need to continue using rest, ice, compression bandages, and elevation of the injured area to control bleeding, swelling, and pain. While the injured part heals, be sure to keep exercising the uninjured parts of your body to maintain your overall level of fitness.