The athlete can hold the contraction for 10 seconds and repeat 10 times. Concentric muscle exercises — Are exercises in which the muscle contracts causing a shortening of the muscle and movement of the adjacent joints. Movements to improve the strengths of all of the abdominal muscle groups should include the movements of trunk flexion, rotation, and lateral flexion side bend. Each exercise should be done to target specific muscle groups.
Although once popular to strengthen the rectus abdominis, sit-ups are not the best exercise for strengthening the abdominals. An effective exercise is a modified crunch. It is a lift rather than a curl. The internal and external obliques can be targeted by using the same exercise as above, but by adding a rotational component with each lift.
The athlete can alternate rotations to the left and to the right with each modified crunch. This rotational component targets the diagonal fibers of the internal and external obliques. Traditional core exercises can also be performed to strengthen the abdominal muscles. If available, core exercises can also be performed using a therapy ball or foam roll. For example, a catcher should include drills specific to that position whereas an athlete who competes as a middle infielder should include drills fielding balls directly at the athlete as well as to either side.
Regardless of the defensive position, all ballplayers need to be able to swing a bat. Those returning from an abdominal strain should take extra care when beginning and progressing through hitting drills.
Once the athlete can perform bat swings at full speed without pain, the athlete can progress to hitting whiffle balls off of a tee or soft toss drills. Once the athlete can perform these drills comfortably and with confidence, the athlete can proceed to hit off of a machine. With time and confidence, the athlete will be ready to return to sports. It allows you to quickly and conveniently speak with a sports doctor or specialist and have an effective alternative to emergency room, urgent care, or waiting for a doctors appointment.
You can get Virtual Care from your home or anywhere via phone or video chat. Nutrition for injury recovery is often overlooked but a key element to faster recovery.
Be it a torn ACL, Achilles…. In my humble opinion, peanut butter PB is one of the best sports foods around. Not only is it yummy, it is also health-promoting and performance enhancing.
A review of the research…. Athletes tend to do a good job of training their muscles, heart and lungs. But some of them particularly endurance athletes and those in running sports commonly fail to train their gut. Some questions that arise: Are these products…. What vitamins will give me more energy? Runners of all ages and abilities commonly ask me what they should they be eating before running or during and after a competitive event: When should I eat before the 10K: 2,….
What is an abdominal muscle strain? What are the classifications of abdominal muscle strain? There are two sets of oblique muscles - external and internal obliques - and together they are responsible for helping your body twist and bend while also supporting your spine.
Learning how to treat a pulled oblique muscle can help you speed up the recovery process and get back on your feet. A pulled oblique muscle can be quite painful, but by taking painkillers and treating the swelling, you can ease the worst of your discomfort. Try taking an over-the-counter NSAID, like ibuprofen or aspirin, which will alleviate your pain and reduce inflammation. During the first 48 hours, you should also apply an ice pack or bag of frozen vegetables wrapped in a towel to your oblique muscle.
Hold it there for about 15 minutes a few times a day to help reduce inflammation and numb the pain. After 48 hours, switch to a heat pad or hot water bottle to re-stimulate your blood flow and help the tissue heal. While your oblique muscle is injured, rest as much as possible to avoid doing any further damage. For more tips from our Medical co-author, including how to ease yourself back into physical exercise after a pulled oblique muscle, read on!
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How to Treat a Pulled Oblique Muscle. Explore this Article parts. Related Articles. Article Summary. Medically reviewed by Troy A. Part 1. Take pain medicine. A pulled muscle can take several weeks to heal, and in the meantime can cause considerable pain.
One of the best ways to alleviate that pain at home is by taking non-steroidal anti-inflammatory drugs NSAIDs , such as ibuprofen. Reducing inflammation is important for core muscles like obliques, which are crucial for movement. Apply ice for the first 48 hours. Ice is helpful for muscle pain, as the cold compress slows down blood flow and reduce swelling and inflammation. If you do not have an ice pack, you can wrap ice cubes in a clean dish towel or use a cold, flexible item like frozen vegetables from the freezer.
Ice should be applied for no more than 20 minutes, then removed for at least 20 minutes before being reapplied. Do not apply ice directly to the skin, as this may cause ice burns. After 48 hours, switch to heat treatment or alternate between heat and ice. Apply heat after 48 hours. Icing an injury is best during the first 48 hours, as it reduces swelling and inflammation.
After 48 hours, you can also use heat treatment, such as a heating pad. Heat will help to relax your muscles and re-stimulate blood flow, allowing the tissue to heal. I decided I needed some imaging. Lastly, it was sitting right there in my office and would let me personally review my result! Sure enough, the MSK Ultrasound led Mike to pronounce my diagnosis: an oblique strain with a small avulsion of the rib.
I knew I was going to get better and my intestines were staying put. Having a diagnosis of oblique strain gave me back a measure of power and control…I knew what my problem was and how I was going to fix it!
Then I rested. My plan was simple. Sit tight for 3 weeks then attempt some rehab. I did get proactive about my injury. I knew I needed some stabilization of my core. To my relief, I was actually finally able to perform sagittal plane motion under a light load!! The sagittal plane is like a hip hinge or squat, but not a full baseball swing. I had a long way to go, but this was an encouraging start!
This brings me to an important concept in rehabbing an oblique strain or any soft tissue injury :. Before that, be proactive in week 1 about your oblique strain. Seek out a sport injury specialist that can accurately diagnose you with ultrasound, recommend and demonstrate taping for your core and start you with activities you can still do like planks, etc.
It took one more week for me to not have pain with sneezing finally! It was a nagging cough that even woke me up at night, so I opted for a week off of training to recover. At week 5, I attempted swimming, which was a little uncomfortable the first few laps, but I was able to work through it. So, after a total of 6 weeks post oblique strain, I was finally able to swing a bat again! I actually slapped liners to right field for a few games before I even attempted to hit an inside pitch.
I worked on picking my pitches and oppos. Hell, I even worked on push bunting… why not. I began adding more days of rotational and lateral motion into my training regimen. This routine was sorely lacking for the core demands of a rotational athlete, and I had just simply lost sight of my own training needs!
I have stepped up my training, adding even more lateral motion power and rotational moves to prep my muscles and tendons for the quick action needed to smash the baseball.
Despite my extensive sports medicine knowledge, I still had quite a lot of fear and doubt about my recovery. I can only imagine what the average athlete goes through with this injury! I find that most people just need a game plan of what to do as it heals. A torn oblique muscle recovery time varies depending upon the severity and your activity level during your recovery. Most strains can recover in days, while more severe injuries can take months. We have spoken to people who have suffered from pain associated with a torn oblique muscle that has lasted upwards of a year.
Google searches show that most people treat a torn oblique with a combination of cold, heat, over-the-counter painkillers, compression, rest, and general exercise. Ice and rest are acceptable for the first five days, yet using them beyond that can decondition your body and prolong recovery.
Walking when it is tolerable is one of the best things to do. Taping is a great way to keep moving while keeping the torn region out of a stretch position, triggering pain.
Exercise can be helpful, but exercise should be used for a specific purpose, like medication.
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