Hello,
I understand your concern.
It is very common have a sprain or a spasm during exercising.
If the pain is bearable, you may just apply cold fomentation.
Next Steps
If the pain is unbearable, get the following homoeopathic medications,
Rx,
1. Bel per 30 [ 3powders for 3 days, 1 powder each for a day]
2. Rhus Tox 200 [ 4 pills twice daily for 3 days]
Health Tips
Do not massage.
Avoid lifting weight for few days.
Avoid physical exertion.
Bed rest.
For medications consult online.
Medicines will reach you via courier.
Stay positive and healthy.