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Icing and anti-inflammatories
Icing and anti-inflammatories will help the pain and swelling. Vigorous massage the knot in the muscle will help it to relax and ease the pain. Meanwhile, work strengthening and stretching your hip, hamstring and lower-back muscles. stretching, focus on the hamstring stretch, the hip & lower-back stretch, and the hamstring & back stretch. For strengthening, try side leg lifts.
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