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Immediate muscle injury: Cold to reduce swelling, pain, and incidental problems(spasms through other muscle groups).
Later: Hot soak in tub to return active blood flow to the area.
Repetative-motion injuries require a day or two for rest at a minimum.
Injury upon injury is only exponential, and permanent.
This needs to be followed by a change in habits:
-Figure out a better way to transition from knees to standing, even if it takes a few more seconds. Your long-term abilities and career are worth it.
-Maintain the same position for shorter amounts of time. Lay fewer rows with each go. Keep the body square. Keep tools close.
-Get quality kneepads that don't fall down and/or squeeze the crap out of the joint. Protect your tendons.
-After a brief trial period, if it's not easier to acheive the same result, then stop using that method.
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