TWO weeks ago I wrote about Steven Gerrard’s hamstring injury and since then I’ve been flooded with emails from readers wanting to know more about how to successfully recover from one.

Below is an exact week by week, step by step recovery plan that I used for a professional footballer with a grade 2 strain and something for you to follow if it ever happens to you.

Week One

It’s all about ice and rest. Typically, I’d advise a professional athlete to go swimming, take one or two gentle walks and when possible, work on core stability exercises with a balance ball. From a physio’s point of view after day five I’d begin some deep massage and very gentle stretching.

Week Two

Continue with ice - often up to day ten depending on how much bleeding has taken place and how badly damaged the muscle tear is. Typically, one of my players would now be exercising on a bike, swimming would continue and towards the end of week two I’d be aiming to have the athlete doing some very gentle jogging. You can expect to feel some form of burning sensation, but as long as it isn’t cramping or ‘biting’ this is fine - and a good thing.

From a physio’s point of view massage is now vital. It’s now that the scar tissue build up is dangerous and if the massage isn’t done, it’s the number one reason for hamstrings tearing again in the first two weeks back to running or playing.

Week Three

Firstly, stop with the ice. More heat is being used rather than ice at this stage and stretching is now vital. I’d be recommending the athlete to attend Yoga classes, increase the amount of Pilates exercises and that they should be working on their balance using an exercise ball.

Fitness levels are increased significantly. Swimming, cycling, long distance running is stepped up. The athlete may be asked to run at three quarter pace by now. From a physio’s point of view hands on treatment is vital, massage should continue and work on the gluteal muscles and lower back is essential to prevent future reoccurrence.

Week Four

The athlete should be around 90 per cent fit at this stage. Cardiovascular work increases and a return to practice and full drills is possible and the goal by the end of week four. The athlete is usually put through drills that will include sprints, shuttles and plyometric work. From a physio’s point of view hands on massage continues, PNF stretching is vital and passive and active stretching is stepped up.

Week Five

This is when the athlete should return to sport. Fitness and performance work increases and from a physio’s point of view massage continues to prevent scar tissue build up and stretching is continued before, during and after training sessions.

Daily hands on massage will be needed for approximately another 2-3 weeks to prevent scar tissue (collagen) tightening the muscles.

Take it very easy early on, stretch and mobilise the injury at just the right time. No hamstring can ever recover fully without deep massage. When jogging or running for the first time a ‘burning’ sensation is expected and okay. There’s no need to stop, but you must stop if it cramps or feels as though the muscle is ‘biting’ sharply.

Too much rest in the first few weeks will increase the likelihood of re-injury. Don’t be fooled by the lack of pain after two weeks. It does not mean you are fit to play or run and if you haven’t followed the rules listed above, you will damage the muscle again sometime soon.

For more tips like this visit: paulgoughphysio.com/sports-injury-clinic.