Quadriceps Strain: What to Do in the First 7 Days
A quadriceps strain can be a significant setback for any athlete, but how you manage the first week can greatly affect your recovery time. This how-to guide provides structured steps to effectively manage a quadriceps strain in the first seven days post-injury, using Australian English conventions.
Disclaimer - It is important to contact your physio if you have injured yourself for a full plan of treatment.
Day 1: Injury Onset
1. Stop Your Activity Immediately cease any exercise or activity. Continuing to push through the pain may exacerbate 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. Avoid HARM For the first 72 hours avoid Heat, Alcohol, Running (or any exercise), and Massage on the injured area, as they can increase swelling and bleeding.
5. Gentle Movement If pain allows, start gentle, non-weight bearing movements to maintain range of motion.
Day 4: Re-assessment
6. Self-Evaluation Assess your leg. If swelling has not decreased or pain has worsened, seek medical advice.
7. Begin Isometric Exercises Start with gentle isometric contractions if pain permits. Hold your thigh muscles tight for a few seconds, then release.
Day 5: Gradual Mobilisation
8. Increase Activity Gradually increase your movement within the bounds of pain. Do not push through pain.
9. Hydrotherapy If available, water exercises can help mobilise the muscle with less strain.
Day 6: Strengthening Beginnings
10. Static Strength Training Begin static strength exercises such as quad sets, where you push your knee down into the ground with your leg straight.
11. Monitor Pain Levels Use pain as your guide. If exercises increase your pain, reduce the intensity or go back to the previous step.
Day 7: Professional Consultation
12. Consult a Physiotherapist If not done earlier, visit a physiotherapist for an assessment and a tailored rehabilitation programme.
13. Plan for the Following Weeks Discuss and plan your rehabilitation for the coming weeks, focusing on gradually rebuilding strength, flexibility, and function.
Conclusion
The first week after a quadriceps strain is crucial. By following these steps, you can lay the foundation for a strong recovery. Remember to listen to your body and seek professional advice if you're unsure about any aspect of your injury management. Your proactive approach in the first seven days can set the tone for your return to full fitness.
