Use Cold Therapy (Rest, Ice, Compress, Elevate) technique Use a compression bandage to minimize intra muscular bleeding. Early mobilization of the injured lower limb is vital for the correctrehabilitation of the muscle. This includes stretching andstrengthening exercises throughout the pain free range. These can aid with decreasing the swelling in the area. In addition, exercise will ensure that any new material will be laid down in correct orientation thus reducing the risk of subsequent injuries. See a sports injury specialist.