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Taking martial arts classes (specifically for me, Brazilian jiu jitsu). Coincidentally i met my current girlfriend there, but you shouldn’t expect to meet women there. Rather, it’s a way to stop thinking about women for two hours. I realized that back then my mind was constantly thinking non-stop if i’m attractive to women, what women like, how i can get one, etc. It’s those thought loops that make interaction so painful.
Literally anything that can get your mind off of women. Hot take; I wouldn’t advise going to a gym though, because still then you’re thinking about how to become more attractive by becoming fit. The goal is to work out to take your mind off things. Martial arts is perfect for this: you physically work out, and your mind is focused on your opponent.
You should strength your muscles before doing martial arts anyway
You do not need to pre train to join a martial arts gym as a rookie/white belt
Why did my muscle get hurt then?
Your muscles can get hurt working out too, you just gotta learn to preform in your own capabilities, or you were hurt by an asshole.
Probably went too hard too soon, and you didn't have time to get used to the activity- it takes months for your body to get significantly stronger. I tore my bicep tendon, I believe I just wasn't ready for the level of exertion. Similarly I would recommend warming up each session and starting with low effort / low exertion movements.