Refrain from climbing, sport-specific exercise, and limit anything that causes pain.
Rest: No one wants to hear it, but rest is essential for reducing inflammation and allowing the injured area to heal. Continue to bend your arm to perform basic movements, but avoid activity that causes pain or aggravates the area.
Ice: At early onset of pain or swelling, icing periodically may help. However, after the initial period avoid icing if possible because some inflammation is natural and is a necessary part of the healing process. Over-icing may actually inhibit repair. For the same reason, try to avoid taking NSAIDs like Ibuprofen unless otherwise directed by your doctor. Some research indicates that NSAIDs may even weaken tendons and delay recovery.
Begin stretching, perform massage, and self-administering Active Release Techniques
Stretching: Once the pain has subsided and you are comfortable to stretch, there are several basic mobility exercises that you should … Read the rest