Rest

• It is important that you avoid the activities that caused the injury. While complete bed rest is counter-productive, decreasing the amount of activity of the muscles around your knee is a good idea. It typically takes time for a strain to heal, up to three to four days in many cases. Return to activity gradually, and consult with your physician if your pain or swelling persists for more than four days.
  
  

Ice

• Applying ice immediately after injury and for the first 48 to 72 hours is effective at limiting swelling and inflammation. Ice also helps to reduce the pain associated with a muscle strain. Apply a bag of ice to the affected area for 20 minutes at a time. Avoid applying commercial ice packs directly to the skin. They can become too cold and can cause frostbite. Consider using an ice towel; wrap some ice in a damp towel and wrap the towel around the injured area. Avoid using ice if you have arterial insufficiency, Raynoud's syndrome, or hypersensitivity to cold.
  
  

Compression

• Compressing the injury site is another way to limit swelling and inflammation. Wrapping the knee with elastic bandages is common and many people bandages helpful in holding an ice bag or ice towel in place.
  
  

Elevation

• Elevating the pulled muscle above the level of the heart is another way to keep swelling down. Gravity helps to pull fluid away from the injury site back to the heart. When used with ice and compression, elevation is an effective method to control unwanted swelling.
  
  

Prevention

• The best treatment is to prevent muscle strains in the first place. Spend five to 10 minutes warming up your knee muscles before beginning any intense physical activity. Run in place or perform a light jog to get blood flowing and muscle tissue loosened up. Avoid doing too much too soon. Gradually increase the intensity of your exercise. If you stress your muscles more than they can tolerate, you increase your risk of injury.