So you’ve tweaked a hamstring playing sport, strained your calf during a run, or pulled something in your shoulder at the gym? First of all—you’re not alone. Muscle injuries are one of the most common reasons people come to see us in clinic.
The good news? Most soft tissue injuries heal well with the right approach—and faster than you might think.
As physiotherapists, we’re here to guide you through what actually works, and what to avoid in those crucial early days and weeks.
Step 1: Protect (But Don’t Panic)
After an injury, pain, swelling, or even some bruising is perfectly normal. You might be limping or unable to move the area fully for a short period of time. Your body is starting the healing process.
In the first 1–3 days, follow the PEACE principles:
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Protect: Avoid painful movements or heavy exercises in the first 24–72 hours.
Elevate: Especially if swelling is present—lift the injured limb to above heart level to help reduce it.
Avoid anti-inflammatory meds (like Nurofen) early on—they may interfere with the natural healing process.
Compression: Light compression (bandages, sleeves) can help reduce swelling.
Education: Learn what’s happening and don’t fear movement—healing is a natural process!
Step 2: Then Give It LOVE
After those first few days, movement becomes your best friend. That’s where the LOVE phase begins:
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Load: Start to slowly reintroducing movement and light loading (gentle walking and moving the joint)
Optimism: Your mindset matters — like they say in Hitchhiker’s guide to the Galaxy, Don’t Panic!! Most muscle injuries recover fully with time and the right rehab.
Vascularisation: Blood brings in essential nutrients for recovery, and pain-free cardio (like walking or riding) can help stimulate this!
Exercise: Start a targeted rehab program designed by your physio to restore strength and function.
❌ What Not to Do
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❌ Do not stretch the muscle – yes it will feel tight, but that is the muscles way of protecting itself.
❌ Do not go back to full training too soon. There is more to this than just not having any pain.
❌ Do not stay inactive! Resting for the short term is ok, but motion is lotion so gentle movement is important
✅ When to See a Physio
After the first few days, this is when us as physios can help! Our physios can offer the following:
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Assess the grade of the injury
Create a personalised rehab and strengthening program based on your goals
Safely get you back to doing the sport or activity you want to do
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Prevent the risk of future re-injuries!
Final Thoughts: Movement Heals
No, soft tissue injuries are not fun, especially because they stop you from being the person you want to be. However, with a little bit of patience, the right attitude and the right people around you, you’ll be back into in before you even know it.
Come see our team for what the next step for you is today!
Author: Tom Davies - Physiotherapist
Call us on 03 9583 1149 or book online!