While waiting for your physiotherapist, you can safely manage pain using over-the-counter options. For localized relief, apply a topical NSAID gel (like Diclofenac 1%) or a warming ointment containing menthol to the affected area 3 to 4 times daily. For oral pain relief, Paracetamol is a safe first choice. If you have no history of stomach ulcers, kidney issues, or heart conditions, an anti-inflammatory like Ibuprofen can help reduce swelling. Additionally, apply an ice pack for acute pain or a heating pad for muscle stiffness for 15-20 minutes. Please consult a doctor or pharmacist to ensure these do not conflict with your health history.