Six Methods of Correctly Restoring Abdominal Muscle Tension

Whether you're overexercising in the gym or working in the yard, abdominal strain is no laughing matter. The pain in the stomach muscles after a muscle pull can be so severe that it hurts to laugh and to stand up or get up from a bed or chair. Abdominal strain treatment usually includes rest, ice compress and compression. The recovery time after a muscle injury depends on the severity of the strain and your adherence to the treatment plan.

span= "article-image_ caption-inner"> severe abdominal muscle strain needs treatment. (picture: westend61/westend61/gettyimages)

What is abdominal muscle tension?

Over-tired oneself for abdominal exercises or other physical activities, or just wrongly twisting the trunk when picking things up from the ground, will lead to excessive stretching or tearing of abdominal muscle fibers, that is, so-called "pull injury" or "pull injury"; muscles. The resulting pain in the stomach muscles may be acute, meaning that you immediately feel the pain, or it may occur later in the day or the next day.

p>Abdominal muscle strain is different from normal pain after strenuous exercise. This is called delayed muscle soreness or DOMS, which is usually less painful and will subside in a day or two. The symptoms of abdominal muscle strain

depend on the severity of the strain. Typical symptoms included:

• immediate severe pain
  
• muscle soreness
• swelling
  
muscle weakness
• trunk stretching pain
  
• muscle spasm

strong > severity grade

muscle pull injury was classified according to the severity of injury:

Level 1: Only a few muscle fibers were slightly strained by excessive stretching or tearing. Muscles may be soft and painful, but there is no loss of muscle strength.
grade 2: moderate strain, more muscle fiber tear, more pain, accompanied by mild swelling and obvious muscle weakness. There may also be bruises.
grade 3: severe pull injury with complete muscle tear. When the muscle is divided into two parts, there may be a burst sound. This serious injury results in complete loss of muscle strength, severe pain, swelling and bruising. Because of muscle separation, the abdominal wall may have obvious space or depression.
The treatment of abdominal 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 treat abdominal muscle strain correctly. See a doctor

If your abdominal pain is moderate to severe, your muscle strength is weakened, and you have swelling and/or bruises, you should see a doctor. Your doctor will ask you how you made it and if you noticed the popping sound when you were injured. After evaluating your symptoms and observing the location of the strain, she can make a diagnosis. If a muscle strain is moderate to severe, the doctor can perform X-ray or magnetic resonance imaging (MRI) to determine the extent of your injury.

If your injury is not serious, your doctor may recommend that you rest at home, ice compress, oppression, and pain relief if necessary. If you are seriously injured, your doctor will recommend your treatment and may refer you to an expert. It seems to be a simple way to stop and rest , but you shouldn't continue exercising, exercising or doing any strenuous activities after a muscle injury. This can lead to further injuries and increase the recovery time of abdominal strain. For mild to moderate strains, you should rest your abdominal muscles until swelling, pain and muscle weakness subside. If it is a serious strain, you need to follow the doctor's instructions to determine how long you need to rest. 3. Applying ice to the abdomen Applying ice to the abdomen helps to reduce swelling and inflammation. You can use an ice bag, a bag of ice cubes or a bag of frozen vegetables. Do not apply ice cubes directly to your skin, wrap them in towels or apply them to your clothes. If you use icing immediately after injury and within a few days, then icing is the most effective. Apply 20 minutes per hour, or at least 4 to 8 times per day. Do not use ice for more than 20 minutes at a time. 4. Compression of injured muscles helps reduce swelling and provides support for loss of strength. You can use a long, wide elastic compression package, back support or abdominal adhesives. Men and women can also use belts. Wrap it tightly, but not too tightly, so that it doesn't feel uncomfortable or interfere with breathing. 5. Pay attention to movement

When you are recovering, it is important to pay attention to your movements. Even in daily activities, it is possible to make violent sudden movements, overturn the trunk, or pick up weights that may re-injure the abdominal muscles. In addition, care should also be taken to avoid constipation, as tension in defecation may lead to pain or injury. 6. Do gentle stretching exercises

Once the pain and swelling subsides, you can start gently stretching your abdomen to restore range of motion. Stand tall with palms on the lower back and fingers facing up or slightly outward. Stretch upward, then slightly arch the back, feeling the abdominal extension, not the gluteal flexor. You can also do the cobra pose on your stomach. Put your hands under your shoulders and press your buttocks on the floor. Then, press through the palms and lift the chest until you feel the abdomen stretch. Don't stretch to the point where you feel pain or discomfort

Prevent future strain

Although all exercise, exercise and even daily activities can cause abdominal muscle strain, you can take measures to reduce the risk. First, before returning to normal activity, make sure that the abdominal strain is fully healed. Early start increases your risk of re-injury, both immediately and in the future. Other steps you can take include:

• Avoiding overexertion in sports and other activities
  
• Avoiding exercises involving explosive movements
  
• Exercising abdomen in a stable and controllable way
  
• Avoiding back overextension in weightlifting and other activities