Why the first few days matter

Pain from a strain, injury, or flare-up is normal and usually short-lived. The first week is when your body starts healing, so how you manage it now can make a big difference in how quickly you recover.

The goal is to reduce discomfort, support healing, and stay as mobile as possible without overdoing it.

What to expect in the first week

Pain in the first few days can include:

🔸 Soreness, stiffness, or swelling: This is a normal part of healing.

🔸 Pain with certain movements: Some discomfort is expected, but sharp or worsening pain means you may need to adjust.

🔸 Fatigue or sensitivity: Your body is repairing itself, so rest is important.

What to do in the first 7 days

1. Protect but don’t over-rest

• Avoid complete rest unless necessary. Gentle movement helps prevent stiffness and speeds up healing.
• Modify activities rather than stop them completely. If walking is painful, try shorter distances rather than avoiding it altogether.

2. Move gently and stay active

• Start with pain-free range-of-motion movements to keep the area mobile.
• Short walks, gentle stretches, and light movement help circulation and prevent stiffness.
• Avoid sudden, heavy, or repetitive movements that could aggravate the pain.

3. Use pain relief wisely

• Ice or heat can help: Use ice for swelling (first 48 hours) and heat for muscle tension.
• Over-the-counter pain relief (paracetamol or ibuprofen) can be useful but should not replace movement and recovery strategies.

4. Prioritise rest and recovery

• Sleep is essential for healing. Aim for good sleep hygiene.
• Manage stress with deep breathing or relaxation techniques, as stress can heighten pain sensitivity.

5. Monitor your pain and seek help if needed

• Pain should gradually improve within a few days. If it worsens or does not change, reassess your activity levels.
• See a professional if pain is severe, spreading, or affecting daily activities beyond what feels normal for an acute injury.

Final thoughts

The first week is about balance. Move enough to prevent stiffness but allow your body time to heal. With gentle activity, good sleep, and simple pain relief, most short-term pain improves within days.

By handling pain well early on, you set yourself up for a faster, smoother recovery.

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