There’s one thing I’ll say about pulling a muscle, and that is: It’s no fun. It’s not as serious as a break, so you won’t get the sympathy that walking around in a cast will get you (not that I wish that upon anyone), but it’s just serious enough that it can cause severe pain and keep you off your feet during recovery. Here are some things you can do if you pull a muscle.

1. First, make sure that it’s just a pulled muscle and not a break. A break that doesn’t get immediate medical treatment can cause problems down the line, whereas a pulled muscle generally requires some at-home pain relief and nothing more.

2. Next, get off your feet (if you’ve pulled a muscle in your leg). Applying the pressure of your body to a pulled muscle will hurt and will not allow for a quick recovery.

3. Ice the area and then use moist heat. For immediate relief, use ice wrapped in a towel to reduce inflammation and pain. The next day and later on if pain persists, apply a warm washcloth or take a warm bath to further relieve pain and swelling.

4. If the pulled muscle is causing you a lot of pain, you’ll need to seek pain relief in the form of an anti-inflammatory painkiller. You may want to buy Celebrex or Soma, both NSAIDs, non-steroidal anti-inflammatory drugs that will cut back your pain and reduce the swelling caused by the pull.

If all else fails, check with your doctor. But if you follow these tips, you should be back to your everyday workout in no time. Just be sure you don’t overdo it; work up to your normal activity slowly and only move on once you know your muscles can take it.

Kurt Nimmo is a health specialist and exercise guru. For more tips and advice by Kurt, visit kurtnimmo.com.