Maintaining this position, now straighten the right leg slowly and bring it down to the floor and again bringing it back to the starting position. As the muscle continues to heal and the athlete’s range-of-motion improves, the athlete can progress to concentric muscle exercises for his/her core. For that reason, strains are very common in athletes or highly active individuals. However, injure these muscles, and the athlete will have significant difficulty trying to perform. & Prentice, W.E. In some cases, it may be necessary to avoid most physical activity for a period of time while … A strain is an injury to a muscle. Now, keep the arms straight out in the front and tuck the chin towards the chest. An abdominal strain is easily diagnosed by a sports medicine professional with the use of a thorough medical history and complete clinical evaluation. These exercises should be performed only after the abdominal muscle tear has healed completely so as to strengthen the abdominal muscle and prevent future tears and strains. Grade III muscle strain. Another alternative to the regular plank is the side plank or side bridge. The most common causes of abdominal strains are sudden twisting (i.e., swinging a bat) or sudden hyperextension of the spine (i.e., as seen during dynamic gymnastics movements) (Anderson, M.K., Hall, S.J., & Martin, M., 2005). When this occurs the muscle fibers are torn. Anderson, M.K., Hall, S.J., & Martin, M. (2005). In most cases though, an oblique muscle strain will heal within a couple weeks. eval(ez_write_tag([[728,90],'sportsmd_com-box-3','ezslot_2',116,'0','0'])); A mild stretching of a muscle is diagnosed as a first degree abdominal strain and can result in localized pain, mild swelling, and pain with movement, coughing, laughing, deep breathing, or sneezing. Athletes suspected of a full rupture muscle tear should be immediately removed from the activity and provided emergency medical care until emergency services arrive. again. Traditional core exercises can also be performed to strengthen the abdominal muscles. Ultrasound often can help distinguish among several different types of soft tissue injuries. Abruptly starting to lift excessive amount of weight without making the body ready for it may cause Abdominal Muscle Tear. The athlete can hold the contraction for 10 seconds and repeat 10 times. Your muscles heal very differently than your bones. Our site uses cookies. A side strain is a condition characterised by partial or complete tearing of one of the side abdominal muscles (known as the ‘internal oblique’). The physician will then conduct a physical examination to look for tenderness over the abdominal muscles and pain when contracting the abdominal muscles. SportsMD provides sports injury and performance information created by top sports medicine doctors and specialists. Now, try and contract the abdominal muscles and gently press the lower back into the floor. fast bowling in cricket). If you have a bulge in the groin, compression or a wrap may help relieve painful symptoms. In majority of the cases, the strains or tears are very minute and may lead to some kind of discomfort in the affected area but in some cases there is a complete tear where the muscles pull away from each other then it that case it is called as a muscle rupture, in this case the Abdominal Muscle Rupture. The abdominal muscles are situated around the abdomen and the trunk and form the core muscles of the body.eval(ez_write_tag([[468,60],'epainassist_com-box-3','ezslot_8',173,'0','0'])); The root cause for an Abdominal Muscle Tear or Strain is overuse of the abdominal muscles. These professionals can be consulted for additional or advanced exercises to strengthen core muscles. It may include rest and rehabilitation exercises or surgery. Adductor (groin) stretches and abdominal strengthening exercises are recommended. However, splinting the trunk of the body is not such an easy task. Strong and healthy abdominal muscles only enhance an athlete’s performance. New collagen tissue can be torn from its attachment and restart the bleeding and swelling process. Repetitively lifting heavy weights at work also may cause Abdominal Muscle Tear. Due to some reason if you are made to twist the body suddenly then it may cause an Abdominal Muscle Tear. Prevention. Each exercise should be done to target specific muscle groups. A pulled muscle can take several weeks to heal, and in the meantime can cause considerable pain. NSAIDs like aspirin and ibuprofen can help reduce pain and inflammation. A abdominal strain is fairly common in athletes and active populations because this group of muscles is constantly engaged to keep the athletes core tight so that the athlete can perform and execute skills using his/her extremities and/or total body. But some of them (particularly endurance athletes and those in running sports) commonly fail to train their gut.…, College athletics is certainly at a crossroads these days, with the landscape changing daily—sometimes hourly, even. It typically occurs during a forceful contraction of the internal oblique muscle, often when it is in a position of stretch (e.g. To do this exercise, lie on the stomach with the hands placed immediately below the shoulders keeping the elbows close to the sides. A muscle strain is an injury to a muscle or a tendon — the fibrous tissue that connects muscles to bones. The athlete then pushes his/her lower back against the ground while contracting all of the abdominal muscles at the same time. exercise, don’t hook your ankles under something. There is usually some type of bruising visible along the abdomen, accompanied by muscle spasms that further aggravate the pain from the strained or torn muscles. To do this exercise, lie on the back with the knees bent and the feet flat on the ground. Abdominal Strain Recovery Time. Second Degree Tear or Strain of Abdominal Muscle: In this type of strain also the muscle fibers are damaged or injured but to a much greater extent. If this is too difficult, the athlete may start in the plank position on his/her knees. The most superficial muscle group is the rectus abdominis. A strain can vary in severity from a mild stretch to a full rupture. The athlete contracts his/her abdominals and then lifts his/her chin to the ceiling focusing on moving the chest off of the floor. For a mild abdominal strain, recovery time is typically two to ten days. The feedback link “Was this Article Helpful” on this page can be used to report content that is not accurate, up-to-date or questionable in any manner. In cases of a first degree tear or strain of the abdominal muscle, the recovery time is usually three weeks before returning to normal activity. Foundations of Athletic Training: Prevention, Assessment, and Management. Isometric muscle exercises can be safely performed early in the rehabilitation process because they are designed to contract a muscle without allowing any movement of the associated joints. Third degree Tear or Strain of Abdominal Muscle: This is the most complicated form of a muscle strain in which there is complete rupture of the muscle and may require surgical correction to restore normalcy of the muscle.eval(ez_write_tag([[300,250],'epainassist_com-large-leaderboard-2','ezslot_9',151,'0','0'])); An Abdominal Muscle Tear or Strain is most of the times treated conservatively and very rarely in cases of complete rupture of the abdominal muscle is a surgery required for correction. ), but can strain the abdominal muscles in the process. If you share the same love-hate relationship with chocolate, keep reading. your knees and hips flexed at 90 degrees (on a. ball or chair). Find a Physician                            Privacy Policy, Images and Text Policy                Editorial Policy, Information Policy                        Advertising Policy, Financial Disclosure Policy          Cookie Policy, About Us                                        Contact Us. As the athlete gets stronger, the athlete can raise his/her arms off of the floor. This can be done with multiple leg lifts or by just holding the leg lift for a number of seconds. A strain can vary in severity from a mild stretch to a full rupture. (3rd Ed.). Most muscle strains happen for one of two reasons: either the muscle has been stretched beyond its limits or it has been forced to contract too strongly. See your physician if pain does not subside with a few weeks. then switch holding the opposite leg and exhaling. A combination of yoga and conventional exercise routines are quite useful in Abdominal Muscle Tear or Strain. When the pain decreases, begin normal, slow movements. One such exercise is to have the athlete lie on his/her back and flex his/her knees placing his/her feet on the ground. A strain can be described as a partial or complete tear of a muscle. Only when the athlete can comfortably perform all the basic skills of his/her sport without pain can the athlete progress to scrimmage situations. The athlete can return to sports when he/she has been released by his/her physician and is pain-free through all ranges-of-motion of the trunk with full strength. Depending on the number of fibers torn, this type of injury may be quite debilitating for the athlete. Rather, please consult your healthcare professional for information on the courses of treatment, if any, which may be appropriate for you. Now, gently try and curl the upper half of the body forwards such that the shoulders come off of the ground. The rectus abdominis is primarily responsible for trunk flexion, but can also assist in other trunk movements. Now return slowly to the starting position. It may include rest and rehabilitation exercises or surgery. principle – Protection, Rest, Icing, Compression, Elevation -beginning with the application of an ice pack for twenty minutes. The strained muscle will have a dull ache nearly all the time, which becomes more pronounced upon moving. (10th Ed.). 1. A third degree muscle strain is the most severe injury and is diagnosed as a complete muscle rupture either at its insertion, origin, or midsection. Continued force could cause a complete rupture within the muscle or between the muscle and its fascial attachment. If you rest as quickly as there is sign of injury then it ought to not take more than a few weeks to heal. An abdominal muscle that gets completely torn will cause more severe pain and you may have to restrict body movements until the torn ab muscle heals. Nonsurgical Treatment. Medical treatment for muscle strains is designed to relieve pain and restore range of motion and strength. eval(ez_write_tag([[300,250],'sportsmd_com-box-4','ezslot_4',121,'0','0'])); Some people try so hard to not eat it, but they inevitably succumb, and inevitably feel guilty. Exhale when the leg is outstretched, and. The most severe kind of injury from pulling an abdominal muscle … These exercises should include a gradual progression of skills required in the athlete’s sport. One core exercise that can be done without equipment is the bridge. Do the exercise about 10 times. Maintain this position for about 10 seconds and return to the starting position. The proper treatment for a torn abdominal muscle depends on the severity of your condition. With time and confidence, the athlete will be ready to return to sports. Pelvic Tilt Exercise to Help Prevent Abdominal Muscle Tear: This exercise is designed to strengthen the abdominal muscles and prevent abdominal muscle tear and strain. Traditionally, the plank is performed on the ground with the athlete on his/her forearms in a push-up position. He scores the touchdown (he better! Principles of Athletic Training. Do this about five times a day. 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. Abdominal muscle strain is caused by: Activity that the muscle is not ready for; Excessive exercise eval(ez_write_tag([[580,400],'sportsmd_com-medrectangle-3','ezslot_1',119,'0','0']));Athletes can prevent abdominal strains by maintaining the flexibility of their trunk and increasing the strength of their core muscles. Now inhale deeply and as you exhale very slowly push yourself up with the hands such that the shoulders are off the ground all the while keeping the hips and legs grounded on the floor. Stopping completely the activity which initially caused the strain or tear of the abdominal muscle. Individual results may vary. The majority of hip strains are treated nonsurgically. Strained muscles could also happen when you make sudden, fast movements like coughing, sneezing or lifting something heavy. These exercises should include a gradual progression of skills required in the athlete’s sport. This rotational component targets the diagonal fibers of the internal and external obliques. Recovery time for a groin strain injury depends on the degree of the injury. Also, Abdominal Muscle Tear can be caused due to not using appropriate technique for lifting weights or exercising. Regardless of the defensive position, all ball players need to be able to swing a bat. Copyright © 2019 SportsMD Media Inc., All rights Reserved. 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. To protect and rest the abdominal muscles, the athlete may need to limit his/her activities for a few days until the pain decreases. The ace bandage also serves to add compression to the area minimizing any swelling. Get To Know What Possibly Could Be Causing Your Symptoms! To increase the difficulty of this exercise, the athlete can extend one knee by lifting his/her foot off of the ground while in the bridge position. The good thing is that many sports programs already include core strength training exercises as part of their conditioning program. The athlete bends his/her knees so that his/her feet are on the floor. And be thankful this so-called…, Athletes tend to do a good job of training their muscles, heart and lungs. Muscle fibers in tight abdominals can’t glide well enough to handle the pull as he's reaching for the ball. This article may contains scientific references. Athletes more … Two weeks after your injury, you may begin to do physical therapy exercises to improve strength and flexibility in your abdominal and inner thigh muscles. Time is the only way to heal a torn abdomen muscle and it is important to avoid exercise until the tear is healed. In an abdominal muscle strain, any one of the four muscles can be injured causing extreme discomfort with any trunk movements as well as with coughing, laughing, deep breathing, or sneezing. Pain in your abdomen that increases with activity; Stiffness and lack of flexibility Understand your body’s limitations, and give your abdominal muscles time to recover. Treatment. For example, a softball player should include both offensive and defensive skills specific to the athlete’s position. – Director, Sport Performance and Education, Herbalife Nutrition, special to SportsMD.com Sports is unquestionably one of the most missed forms of entertainment since the stay-at-home…. The abdominal muscles are grouped around the abdomen and trunk. The best methods for treating Abdominal Muscle Tear or Strain are: The recovery period for Abdominal Muscle Tear or Strain depends on the severity of the strain. Taking as much rest as possible and allowing the torn abdominal muscle to heal. By practicing good posture and maintaining good muscle strength, you can reduce the risk of re-injury. In an abdominal muscle strain, any one of the four muscles can be injured causing extreme discomfort with any trunk movements as well as with coughing, laughing, deep breathing, or sneezing. Our articles are resourced from reputable online pages. However, injure these muscles, and the athlete will have significant difficulty trying to perform. The athlete starts in a position lying on the floor. Individuals exercising in extremely cold weather tend to put their abdominal muscles at risk for a tear or a strain. Fitness and nutrition tips, health news, and more. Stretching should proceed slowly and be performed carefully so as not to cause any pain. This is the set of muscles that fun up and down the abdomen and can be seen in athletes who have a low body fat (also known as the much sought after “six pack”). If the force continues, the fibers may begin to tear. Again, the goal is to keep the hips and shoulders stabilized during the up and down movement. To do this exercise, lie on the back with the feet flat on the ground. The internal and external obliques can be targeted by using the same exercise as above, but by adding a rotational component with each lift. Once the athlete has pain-free full range-of-motion of his/her trunk (flexion, extension, rotation, and lateral flexion) and good strength, the athlete is ready to progress to sport specific functional exercises. An effective exercise is a modified crunch. Advertisement PDF Version   $34.95      $8.99      Buy Now Kindle Version   $34.95  $8.99      Buy Now Paperback   $74.95         $24.95    Buy Now, Advertisement Kindle Version  $8.99      Buy Now. Learn more about our use of cookies: Cookie Policy. Straining an abdominal muscle can come from a variety of activities including exercising or coughing. An abdominal strain is a tear to the muscle or tendon usually of the rectus abdominus muscle although other muscles in the stomach area such as the internal obliques or external obliques can be affected. Abdominal muscle strains eventually heal with rest. Then the athlete pushes his/her pelvis up so that the knees, hips, and spine are in one line. Whenever this occurs, the muscle fibers end up tearing. eval(ez_write_tag([[728,90],'sportsmd_com-medrectangle-4','ezslot_3',120,'0','0'])); Once the athlete has pain-free full range-of-motion of his/her trunk (flexion, extension, rotation, and lateral flexion) and good strength, the athlete is ready to progress to sport specific functional exercises. Cobra Pose Exercise to Help Prevent Abdominal Muscle Tear: This is quite a common pose in Yoga and is designed to stretch the abdominal muscles. Abdominal strain treatment for mild to moderate injuries involves rest, ice, compression, stretching and slow return to activity. The athlete lies on the floor with his/her knees bent and feet placed shoulder width apart. Those returning from an abdominal strain should take extra care when beginning and progressing through hitting drills. In severe cases of Abdominal Muscle Tear there may be swelling of the abdominal muscles. The goal for the athlete is to hold the plank position for as long as possible keeping his/her spine, hips, knees, and feet in one straight line. The muscles move constantly when sitting, bending, and even breathing. principle but is a little more difficult with an abdominal strain. Each has a function linked to its structure. Apart from this, muscle relaxants or gels are also quite helpful in relieving pain and inflammation. Another good exercise to build core muscles is the plank or prone bridge. Begin slight stretching exercises after about two to three weeks post injury for first and second degree strains when the pain has gone down. Athletes more susceptible to an abdominal strain are those in sports that require strong rotational movements or flexion/hyperextension movements. The athlete can alternate rotations to the left and to the right with each modified crunch. Rest typically is key in treating any type of abdominal muscle strain. Initially, the athlete may want to place his/her hands and arms on the ground to add stability. Unlike a shoulder or knee injury, however, it is nearly impossible to completely immobilize the abdomen to give it time to heal. The location and intensity of your pain can help determine the extent and nature of the damage.In more severe injuries, where the muscle or tendon has been completely ruptured, your doctor may be able to see or feel a defect in the area of injury. The ice pack can be reapplied every two hours for the first two to three days post-injury. In the legs, mild or moderate strains may take up to 8 to 10 weeks or more to heal. Compress area to minimize movement and any swelling. After the pain begins to subside, the athlete can begin mild stretching of the injured area along with isometric contractions to begin to strengthen and heal the injured tissue. Applying a cold pack for 15-20 minutes two to three times a day to the abdominal muscles. You should not use the information contained herein for diagnosing a health or fitness problem or disease. Abdominal strains, or pulled abdominal muscle, will generally happen during intense or excessive exercising. Instead, keep. Chronic Injuries of Pulled Abdominal Muscles Persistent or relentless injuries may be given a steroid injection followed by rest for 2 weeks. Most of the time, the strain causes a microscopic tear in the muscle. The idea is the same but the athlete is in a side lying position. This can be due to many strenuous activities which an individual does on a daily basis either at work or at home. A more severe injury of an abdominal muscle is a partial tear or (second degree). During the physical exam, your doctor will check for swelling and points of tenderness. However, if you have a severe muscle strain, you should rest for 10 to 14 days. Abdominal Muscle Strain Definition. Stretching too early during the rehabilitation of a muscle strain can reinjure the damaged tissue and set the athlete’s progress back. This article on Epainassist.com has been reviewed by a medical professional, as well as checked for facts, to assure the readers the best possible accuracy. Concentric muscle exercises are exercises in which the muscle contracts causing a shortening of the muscle and movement of the adjacent joints. Alternating Leg Raise Exercise to Help Prevent Abdominal Muscle Tear: This exercise is designed to strengthen the abdominal muscles. Any use of this web site constitutes acceptance of our Terms of Service and Privacy Policy Copyright © 2020 SportsMD Media Inc., All rights Reserved. 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