The oblique muscles are located on the side of your abdomen, between your hips and your ribs. There are two sets of oblique muscles - external and internal - and both are responsible for helping the body turn and bend, while still supporting the spine. Most injuries to these muscles are caused by tension from excessively repetitive movements, or sudden movements with strong force. A pulled or sprained oblique muscle can be very painful and interfere with your ability to carry out regular activities. Recovery can take four to six weeks. Because these muscles are used so often in daily bodily functions, you should learn how to treat a sprained oblique muscle as quickly as possible. This can help you speed up the healing process and get back to work right away.
Step
Part 1 of 3: Treating Injuries at Home
Step 1. Take painkillers
A sprained muscle may take several weeks to heal. While waiting, you may be in pain. One of the best ways to relieve this pain is to take non-steroidal anti-inflammatory drugs (NSAIDs), including aspirin and ibuprofen.
- NSAIDs such as aspirin and ibuprofen can help reduce pain and inflammation. Reducing inflammation is important for core muscles such as the obliques, which help with movement.
- Do not give aspirin to children or adolescents. Aspirin has been shown to cause a rare but fatal medical condition for children and young adults. This condition is known as Reye's syndrome.
Step 2. Use an ice pack for the first 48 hours
Ice is useful for relieving sore muscles, because the cold compression slows blood flow and reduces swelling and inflammation. If you don't have an ice pack, you can wrap ice cubes in a clean towel or use a flexible cold object, such as frozen vegetables from the freezer.
- Ice should not be placed on the body for more than 20 minutes. You should also take it off for more than 20 minutes before using it again.
- Stop applying the compress if your skin turns red or bright pink.
- Do not apply ice directly to the skin, as this can cause frostbite.
- Use ice only for the first 48 hours after the injury. After 48 hours, treat the injury with thermal energy.
Step 3. Take advantage of the heat energy after 48 hours
Ice is only really effective in the first 48 hours, as it can reduce swelling and inflammation. After 48 hours have passed, you should switch to heat treatment. The heat will help relax the muscles and re-stimulate blood flow, so your tissues begin to heal.
- Moist heat sources, such as hot water bottles or hot showers, can penetrate the muscles more effectively than dry heat sources.
- Do not use heat energy for more than 20 minutes at a time, unless advised by your doctor or physical therapist. If your skin has a reaction that makes you feel uncomfortable or sick, remove the heat source immediately.
- Never lie down on a heating pad, as you could fall asleep. Do not use a heat source if you are going to sleep, as continued heat can result in serious burns.
- Do not use a heat source directly on the skin, as the heat source can burn your skin. Make sure you always wrap the heat source in a clean towel before using it to treat an injury.
- Do not use heat sources if your blood circulation is not good or you have diabetes.
Step 4. Rest the injured area
The best strategy for any type of injury is to let your muscles rest and recover. As the injury begins to heal, avoid any movement or activity that could aggravate your oblique muscles.
Try lifting the injured area slightly above your head while you are resting. This will help reduce swelling and can speed up recovery time
Part 2 of 3: Asking for Medical Help
Step 1. Know when to ask for medical help
The oblique muscle can be very sore when injured, and it may take several weeks to heal. However, some types of injuries may take longer to heal. The pain may also be greater. Call a medical professional immediately if any of these signs appear:
- You don't feel the slightest relief after treating the injured part yourself for 24 hours
- You hear a "kretek" sound when you move
- You are unable to walk or move
- Swelling or pain at your injury is severe, or you have a fever in addition to the other symptoms
Step 2. Take prescription drugs
For severe types of injury, your doctor may suggest taking over-the-counter pain relievers to help you manage the pain. Always follow your doctor's instructions about taking these medicines, and avoid driving or operating any machinery while you are taking them.
Some of the most commonly prescribed medications for injury are prescription NSAIDs, opioid analgesics, and muscle relaxants, although these medications are usually used for severe injuries that can paralyze the body
Step 3. Consider joining a rehabilitation program
In some cases of severe muscle injury, you may need to follow a program of therapy or rehabilitation. The oblique muscles are important for many types of movement and are prone to injury. For some people, especially athletes who are at risk of repeated injury to their oblique muscles, rehabilitation may be necessary. Your doctor may suggest this, in the process you will be assisted by a physical therapist.
Step 4. Talk to your doctor about possible surgery
Surgery is rarely recommended for pulled/strained muscles. However, some types of muscle injuries, especially those that cause the muscle to tear, may require surgery for proper healing.
Part 3 of 3: Getting back to physical activity
Step 1. Strengthen and familiarize your muscles
Before you start your normal physical activity (after a long injury), you must first build strength. You should develop a strength training regime, either alone or with the help of a physical therapist.
- Always stretch before you exercise or engage in any physical activity.
- Never stretch until you are in pain. Continue rehabilitation therapy as needed.
Step 2. Stretch the cobra position
This stretch works the rectus abdominis muscles, which are the muscle group closest to the obliques. Strengthening the rectus abdominis should be part of your oblique rehabilitation plan.
- Lie on your stomach and place your hands directly under your shoulders. Keep your legs extended as far as your hips and glutinous muscles, while your spine and neck should be straight and parallel.
- Straighten your arms to slowly lift your upper body while keeping your lower body parallel to the floor.
- Hold this pose for five seconds, then return to the floor. Repeat 10 times as long as this stretch doesn't hurt you.
Step 3. Practice the standing stretch
The standing stretch is another effective routine to help strengthen the rectus abdominis. When practiced in conjunction with cobra pose and other rehabilitation techniques, the standing stretch can help restore your range of motion to how it was before your injury.
- Stand straight with your feet shoulder-width apart.
- Straighten your back and extend your arms above your head.
- Slowly tilt to one side until you start to feel a stretch in your stomach.
- Hold this position for five seconds, then switch to the other side. Complete ten reps on each side, as long as this stretch doesn't hurt you.
