Hamstring Strain: What to Do in the First 7 Days
A hamstring strain can be a real pain in the back of the leg for any athlete. It's an injury that can sideline you from your favourite sport and interrupt your training routine. However, taking the right steps in the first week can set you up for a successful recovery. Here’s a day-by-day guide on how to manage a hamstring strain during the crucial first seven days.
Disclaimer - It is important to contact your physio if you have injured yourself for a full plan of treatment.
Day 1: Initial Injury
1. Stop Activity As soon as you feel the twinge or pop, stop all activities. Continuing could worsen the injury.
2. Commence the PEACE & LOVE protocol. Swelling is likely at its peak during this time. Follow our blog, discussing PEACE & LOVE
Days 2-3: Inflammation Management
3. Continue PEACE & LOVE protocol. Follow our blog, discussing PEACE & LOVE
4. Seek Medical Attention If the pain is severe, or if you’re in doubt, consult a healthcare professional for a proper diagnosis.
5. Gentle Movement Begin gentle movements within your pain-free range to maintain some mobility in the joint.
Day 4: Reassessment
6. Assess Your Progress Check for signs of reduced swelling and increased mobility. If not, seek further medical advice.
7. Initiate Light Stretches Gently stretch the hamstring without causing pain. This could include lying hamstring stretches.
Day 5: Gradual Movement
8. Continue Light Stretches Increase the frequency of gentle stretches, ensuring no pain is felt.
9. Begin Isometric Exercises Engage in light isometric exercises, such as gently tensing the hamstrings without moving the joint.
Day 6: Controlled Loading
10. Introduce Weight-Bearing Activities Start putting a little weight on your leg, depending on pain tolerance.
11. Hydrotherapy If available, water activities can help maintain muscle movement and reduce loading.
Day 7: Physiotherapy
12. Visit a Physiotherapist If not done earlier, it’s time to see a physio for tailored advice and exercises.
13. Develop a Rehabilitation Plan Work with your physio to create a recovery plan for the coming weeks.
Conclusion
The first week after a hamstring strain is a delicate time that can dictate the course of your recovery. By following these steps, you're not only managing the immediate aftermath but also laying the groundwork for a full return to action. Each step should be approached with care, always listening to your body and consulting with health professionals.
