These two points might seem pretty simple however extremely important and good to know.
- First rule, STOP your workout exactly when injury happened and DO NOT continue the session.
- In the coming weeks, don't leave the injured muscle/joint isolated due to the injury. The trick is not to directly work it directly, but to work around it.
In more details:
As soon as you feel something out of the ordinary happened and your instincts are telling you that this is not a normal pain which happens during lifting, stop what ever you you are in your plan are and go home to give the injury the attention it needs. No more reps no more sets.
Some people say, I just started the workout and I don't want to leave it halfways and this costs them at best some injury which drags for a long time and at worst a permanent one.
So indirect and controlled (lower than normal weights and intesity), multi-joint moves will be good for the injured part to bring him back to the normal state.
I have dealt with couple of fairly serious injuries including knee and wrists and these techniques ,advised by the specialist I consulted with, worked the best.