2d • Program Design
Quad Strain Rehab - first 24hrs
This weekend was a win and a reminder at the same time. Three USAMWL American records in my age group and weight class, along with a grade-2 rectus femoris strain near the insertion.
I’m sharing this as a snapshot of my initial rehab process. Basically how I think through the first 24 hours as both an athlete and a coach. This isn’t a template or advice, just context for discussion.
(1) Starting framework
Initially my goal was to minimize bleeding - with a grade-2 strain, limiting the bleed means limiting the size of the scar tissue that develops. So as soon as it happened I had medical wrap it tightly with a compression bandage. I avoided the ice and NSAIDS that were offered sing both can potentially delay the healing process.
(2) The first night
After I got back to the hotel and a took a shower, the priority shifted to calming the area and setting myself up to sleep. I used my red light therapy pad for 30min, then wrapped the leg lightly to create some compression for sleep.
Hip extension wasn’t tolerable at all, so I had to try to find a sleep position that worked around that.
(3) Current modality and supplement checklist:
✅ Red / near-infrared light
✅ Compression (tight during the day / loose at night)
✅ Phytosome Curcumin (moderate dose)
✅ Pro-resolving mediators (a form of fish oil that helps the body shift from inflammation -> healing)
✅ PEA (Palmitoylethanolamide - reduces inflammation and modulates pain without delaying healing)
✅ Collagen (double my normal dose)
✅ Positioning that avoids aggravating the injury.
(4) What I’m avoiding right now
❌ Aggressive stretching
❌ Soft-tissue work near the insertion
❌ Repeated icing
❌ Testing ranges to “check” on pain
❌ NSAIDs
I’ll post another update in 2 days once I start BFR / isometrics.
If you’ve found certain approaches helpful, or problematic, in the first 24-72 hours, I’d love to hear how you think through it.
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Quad Strain Rehab - first 24hrs
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