6 ways to properly restore tension in the abdominal muscles

Whether you are overworked in the gym or working in the yard, abdominal strain is not a joke. The pain in the stomach muscles after straining the muscles can be very serious. In fact, they may be injured by laughter, or they may stand or stand up from the bed or chair. Abdominal strain treatment usually includes rest, ice and compression . The recovery time of a strained muscle depends on the severity of the strain and your adherence to the treatment plan.

Serious abdominal muscle strain requires medical attention. (Photo: Westend61 / Westend61 / GettyImages)

What is nervous abdominal muscles?

Overtraining yourself to exercise or other physical activity, or just twisting your torso and licking things from the ground, can cause your abdominal muscle fibers to stretch or tear excessively, otherwise known as "Tension" or "pull" muscles. The resulting stomach muscle pain can be acute, which means you can feel the pain immediately, or it can appear on the same day or later the next day.

Abdominal muscle strain is different from normal pain that you may feel after feeling pain. Hard workout. This is called delayed onset muscle soreness , or DOMS, usually less painful and resolves after a day or two.

Symptoms of abdominal muscle strain

The symptoms that appear after pulling the abdominal muscles depend on the severity of the strain. Typical symptoms include:

Immediate severe pain
Muscle soreness
Swelling
Bruis
Muscle weakness
Pain when stretching the trunk
Muscle spasm
Muscle spasm

Severity

Muscle strain is classified according to the severity of the injury:

: [A slight strain in which only a few muscle fibers are overstretched or torn. Muscles may be soft and painful, but there is no loss of muscle strength.
Moderate strain, more muscle fiber tears, more severe pain, accompanied by mild swelling and significant muscle weakness. There may be bruises.
Severe strain of complete muscle tear. When the muscles are separated, a popping sound may be emitted. This serious injury results in complete loss of muscle strength, severe pain, swelling and bruising. Due to muscle separation, the abdominal wall muscle wall may have significant gaps or depressions.

The treatment of abdominal muscle strain depends on the severity of the injury. Mild and moderate strains can usually be treated at home, while severe strains may require medical treatment and surgery. You should take six steps to properly treat your tight abdominal muscles.

1. See your doctor

If your abdominal pain is moderate to severe, your muscle strength is reduced, swelling and/or bruises, you should see a doctor. Your doctor will ask how the strain happened and whether you noticed a pop music when you were injured. After assessing your symptoms and observing the location of the strain, she can make a diagnosis. If the muscle strain is moderate to severe, the doctor may perform an X-ray or magnetic resonance imaging (MRI) to determine the extent of your injury.

If your condition is not serious, your doctor may recommend treatment at home, rest, ice, oppression and painkillers if necessary. If your injury is serious, your doctor will advise you to receive treatment and may refer you to a specialist.

2. Stopping activities and rest

This seems like a wise choice, but

you should not continue to exercise, exercise or perform any strenuous exercise after a muscle strain

. Doing so will allow you to further damage and increase your abdominal strain recovery time. For mild to moderate strains, you should rest your abdominal muscles until swelling, pain and muscle weakness resolve. In severe stress, you need to follow the doctor's instructionsTo find out how long you need to rest.

3. Applying ice to your abdomen

Applying ice to the abdomen will help

relieve swelling and inflammation

. You can use an ice pack, a bag of ice cubes or a bag of frozen vegetables. Do not apply ice directly to the skin; wrap it in a towel or apply it to clothing. Icing is most effective if you complete it immediately after the injury and in the next few days. Apply ice for 20 minutes per hour, or for at least 4 to 8 days . Do not use ice cubes for more than 20 minutes at a time.

4. Compress your abdomen

Compressing injured muscles helps to reduce swelling and support for loss of strength. You can use a long, wide elastic compression wrap, back support or abdominal adhesive. Men and women can also use a belt. Tightly wrapped, but not too tight, so uncomfortable or obstructing breathing.

5. Pay attention to exercise

When you are recovering,

pay attention to your movements is very important

. Even in daily activities, sudden sudden movements may occur. Excessive rotation of the torso or lifting too heavy may damage the abdominal muscles again. Also take care to avoid constipation because nervous bowel movements can be painful or harmful.

6. Do a gentle stretching exercise

Once the pain and swelling subsides, you can begin to gently stretch your abdomen to restore the range of motion. Stand up and place your palm on your lower back with your fingers facing up or slightly outward. Stretch up, then bend your back slightly and feel the abdomen stretch instead of the hip flexor.

You can also lie on your stomach and do the cobra pose. Place your hands under your shoulders and press your hips against the floor. Then, press your palm and lift your chest until you feel the abdomen stretch.

Never feel pain or discomfort

. Preventing future tensions

When performing all sports activities, exercise and even daily activities can cause abdominal muscle strain, and measures can be taken to reduce the risk. First,

make sureYour abdominal strain is completely healed

and then resumes normal activity. Starting too early will increase your risk of being injured again, either immediately or in the future. Other steps you can take include:

Avoid overwork in sports and other activities

Avoid sports involving explosive sports
Perform abdominal exercise in a stable, controlled manner
Avoid over-extension of the back during weight lifting and other activities
Lift heavy objects, support when coughing and sneezing Your core muscles