I use Fit File Tools as indicated by dirtyrider.
Plug your Garmin in to your computer. It should now appear as a device in Explorer (on Windows) or Finder (on Mac).
Find a folder on the Garmin called “Activities”. In here are all the recordings of your rides, they have odd looking names but you can figure out which ones you are interested in as they will have the most recent date.
Copy these files to your computer, ideally to a new folder with an obvious name.
Now go to fitfiletools.com and chose the “File Combiner”, this will then ask you for the files – go to wherever you copied the files to and select them and follow the instructions.
FFT will create a new file for you, save it with a suitable name.
In Strava, choose “Upload from file” and upload your ride.
HTH