These core muscles play an important role in many common activities, including sitting, standing and walking. A strain injury to one or both of the abdominal obliques -- which occurs when the muscle is overstretched or partially torn -- can be both painful and debilitating. An oblique strain is usually characterized initially by sudden, sharp pain in or around the rib cage. The area is often tender to touch, and a bruise may develop, depending on the severity of the injury.
Twisting and bending motions are typically painful. The oblique muscles are more active while sitting up than while lying down. As a result, even sitting or standing may be painful following an oblique strain. Deep breathing, sneezing or coughing also commonly elicits pain. The oblique muscles are active during forward bending, side bending and twisting movements. Therefore, a strain is usually preceded by one of these motions. Put your hands parallel to your shoulder on the floor.
Push your upper body up and arch your back with your legs remaining on the floor. Hold for 10 to 30 seconds. Lie with your back on the floor and bend your knees with your feet remaining flat on the floor. Pull your belly button towards your spine.
Hold for 15 seconds and repeat 5 to 10 times. Lie on your back, bending your knees and keeping your feet flat on the floor. Start pulling your belly button towards your spine as you push your lower back into the floor. Hold your back flat in this position for about 15 seconds, relax and repeat 5 to 10 times. Lie down on your back and keep your knees bent with feet on the floor.
Draw your belly button toward your abdomen and start tightening your abdominal muscles. The next step is to stretch your hands in front of you, curl the upper part of your body in a forward direction, and hold this until your shoulders clear the floor. Remain like this for three seconds, then relax and repeat 10 times.
Lay on your back; bend your knees while keeping the arms by your side. Keep your feet flat on the floor as you draw your abdomen in and tighten your abdominal muscles. Raise one leg and the opposite arm up a few inches above the floor and hold this position for about five seconds. Relax and repeat five times using each leg and arm. Lie down with your back and knees bent, keeping your feet flat on the floor.
Clasp your hand below the neck to support your head. Start pulling the abdomen in and lift your head and right shoulder from the floor.
Start rotating your trunk toward the left side. Stay in this position for three seconds and start again, only with the other side. Repeat up to 15 times for both sides. Oblique strain healing time can seem frustrating, but being careful and following proper treatment over the short period is worth it in the long run. One point that people can forget is strengthening and conditioning their muscles following an oblique strain.
Before you resume any physical activity, you need to regain strength, so be sure to consult with a doctor about strength exercises. You may even benefit from working with a physical therapist. Post workout nutrition can also be an important part of oblique strain healing time. If you have been approved for exercise following an oblique strain, consider consuming a good recovery drink or food within 45 minutes of completing that workout.
This could be a smoothie with fruit and yogurt or milk in it. Combining a carbohydrate and protein can provide optimal recovery for your oblique muscles. When the scar tissue is aligned along the normal stress lines, the tensile strength within the healing muscle ends up becoming enhanced.
Core stability and core strengthening exercises help to improve muscle function around the trunk and pelvis to reduce the chance of another strain. Use an exercise mat, resistance bands and Swiss ball. Once you have improved your core strength, you can return to normal functional activities.
Gentle jogging can occur at 12 days post injury, while bowling will require three weeks before you are able to resume the activity. We use necessary cookies to make our site work. We'd also like to set optional analytics cookies to help us improve it. We won't set optional cookies unless you enable them. Using this tool will set a cookie on your device to remember your preferences. For more detailed information about the cookies we use, see our Cookies page Cookie Control Link Icon.
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The cookies collect information in a way that does not directly identify anyone. For more information on how these cookies work, please see our 'Cookies page'. Oblique muscle strains are not particularly common. They can be caused by: Sports trauma. Over-use of the abdominal muscles such as in cases of over-training in the gym, repeated sit-ups, or sports that involve a lot of oblique muscle strength.
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