The oblique muscles are located on the sides of the abdomen, between the hips and ribs. There are two sets of oblique muscles: external and internal; together they allow the torso to rotate and bend while supporting the spine. Most oblique muscle injuries are caused by tension resulting from continuous repetitive or too intense and forced movements. Stretching or tearing of the muscles can create pain and impair the ability to perform physical functions normally; sometimes it takes up to 4-6 weeks to heal completely. Since these muscles are used very often in daily activities, it is important to start treating the strain as soon as possible. If you learn to take care of it, you can speed up the recovery process and get back to your normal occupations as soon as possible.
Steps
Part 1 of 3: Treating the Injury at Home
Step 1. Take pain relievers
A muscle tear can take several weeks to heal and can be quite painful during recovery. One of the best ways to relieve this discomfort with home remedies is to take NSAIDs, non-steroidal anti-inflammatories, such as aspirin and ibuprofen.
- This class of drugs can reduce pain and inflammation; It is important to eliminate the inflammation of the trunk muscles, such as the oblique ones, since they are fundamental for any type of movement.
- Do not give aspirin to children or teenagers, as it has been linked to a rare but life-threatening disease, Reye's syndrome, which affects people in this age group.
Step 2. Apply ice for the first 48 hours
Cold therapy is helpful for muscle pain, as ice slows blood flow, thereby reducing swelling and inflammation. If you don't have a gel pack available, you can wrap ice cubes in a clean tea towel or use a cold, flexible item, such as a bag of frozen vegetables.
- Do not apply ice for more than 20 minutes, then remove it for at least another 20 before placing it back on the affected area.
- If the skin turns red or bright pink, remove the cold pack.
- Do not apply ice directly to the skin, as this could cause cold sores.
- Cold therapy should only be used for the first 48 hours after injury. After this time, you need to switch to a heat treatment.
Step 3. Apply heat after the first 48 hours
Ice is only effective in the first two days after injury because it reduces swelling and inflammation. After this period, you need to change your therapeutic approach. The heat helps to relax the muscles and stimulates blood circulation again, thus facilitating tissue healing.
- Moist heat, such as that released from a hot water bottle or a hot bath, penetrates the muscle better than dry heat.
- Do not put the heat source on for more than 20 minutes at a time, unless your doctor or physical therapist gives you different directions. If you experience skin pain or discomfort, immediately remove the heat source.
- Never go to bed with an electric warmer, as you may fall asleep. You don't have to apply heat if you want to sleep, as prolonged contact with the hot pack can cause severe burns.
- Do not place the heat source directly on the skin, as this could burn it. Always wrap it in a tea towel before placing it on the injured area.
- Don't take heat therapy if you have poor blood circulation or diabetes.
Step 4. Rest the injured area
The best thing to do for any type of injury is to let the muscle rest. During the healing process, avoid doing any movements or activities that could create further damage to the oblique muscle.
Try to lift the injured area slightly when you rest. This way you help reduce swelling and can speed up the recovery time
Part 2 of 3: Seeking Medical Care
Step 1. Know when to see a doctor
The tear to the oblique muscle can be quite painful and can take several weeks to heal. However, some injuries may take longer to heal than others and cause more pain. Contact your doctor immediately if any of the following occur:
- Home care provided no relief after 24 hours;
- You heard a "snap" during the movement that led to the injury;
- You are unable to walk or move;
- The lesion is very swollen, painful, or the other symptoms are accompanied by fever.
Step 2. Take prescription medications
If the injury is particularly severe, your doctor may prescribe stronger pain relievers than over-the-counter pain relievers to manage the pain. Always follow your doctor's advice regarding dosage and avoid driving or operating heavy machinery while taking such medications.
Medicines used most often for this type of injury are prescription NSAIDs (stronger than over-the-counter), opioid pain relievers, and muscle relaxants, although stronger pain relievers are typically reserved only for severe or debilitating injuries
Step 3. Consider following a rehabilitation program
When the injury is particularly severe, physical therapy or rehabilitation is required. The oblique muscles play a fundamental role in some movements and in ensuring their amplitude; furthermore, these muscles are susceptible to relapses. Doctors often advise some people, especially athletes who are at greater risk of injuring these muscles more frequently, to undergo rehabilitation sessions with a physiotherapist.
Step 4. Discuss surgery with your doctor
Surgery is rarely recommended for muscle tears / strains. However, if the injury is quite severe, especially if it resulted in complete tearing of the muscle, a surgical procedure may be required to ensure proper healing.
Part 3 of 3: Resume Physical Activity
Step 1. Strengthen and train your muscles
If you've suffered a long-term injury, you need to regain muscle strength before returning to your previous levels of physical activity. It is important to develop a strength training program, whether you choose to do it alone or with a physical therapist.
- Always do some stretching before engaging in a sport or any type of physical activity.
- Do not stretch to the point of pain and continue rehabilitation therapy as long as necessary.
Step 2. Do the "face up dog" stretches
This exercise works on the rectus abdominals, the muscle group near the obliques. Stretching these abdominal muscles is part of the overall rehabilitation plan.
- Lie on the ground in a prone position and place your hands under your shoulders. Keep your feet hip-width apart, squeeze your buttocks, while your spine and neck should be straight and at the same height.
- Keeping your lower body close to the floor, push yourself lightly with your arms to lift your torso.
- Hold the position for 5 seconds and then come back flat on the floor. Complete 10 repetitions, as long as the exercise doesn't cause you pain.
Step 3. Do the standing stretches
This is also a great exercise routine for stretching the rectus abdominis muscles. When performed in conjunction with the stretching exercises described above and other rehabilitation techniques, it can restore normal range of motion prior to injury.
- Stand upright with your feet shoulder-width apart.
- Keep your back straight and raise your hands above your head.
- Slowly and gently, bend over to one side until you begin to feel a certain stretch along your entire abdomen.
- Hold for 5 seconds and then bend over to the other side. Complete 10 reps on each side, as long as the stretch doesn't cause you pain.
