How to quickly recover from abdominal muscle strain during training

The ability to quickly recover from abdominal muscle strain depends on the degree of injury. Mild strains usually require 1-2 weeks of rest before gradually recovering, while severe strains may require 3-6 weeks of rehabilitation. During the recovery process, it is necessary to combine ice compress, heat compress, stretching, and low-intensity training to promote healing.

In the early stage of abdominal muscle strain, any abdominal exertion should be stopped to avoid aggravating the injury. Ice compress every 2 hours for 15 minutes within the acute phase for 48 hours to reduce swelling and pain. After 72 hours, it can be converted to hot compress to promote local metabolism and blood circulation. During the recovery period, you can try static stretching such as cat and cow style, with the range of motion controlled within the painless range, and hold for 15-30 seconds each time. Low intensity training can start with supine leg lifting, knee bending to reduce abdominal pressure, 10-15 times per group, 2-3 groups per day. If the strain is accompanied by persistent pain, bruising, or restricted daily activities, there may be muscle fiber tears, and the rest time should be extended to more than 3 weeks. In such situations, rotating movements such as abdominal rolls and Russian rotations should be avoided. Instead, elastic bands can be used to assist in training, gradually rebuilding muscle strength through resistance exercises. During the recovery period, it is recommended to wear waist protection to provide support and sleep on the side to reduce abdominal tension.

During the rehabilitation period, it is necessary to ensure daily intake of high-quality protein, such as eggs, fish, etc., to help with muscle repair, combined with vitamin C-rich broccoli and kiwifruit to promote connective tissue generation. Within 2 weeks after resuming training, avoid weight training and try using a plank support test to assess recovery. If pain occurs, stop immediately. It is recommended to increase the training intensity by no more than 10% per week and reduce abdominal pressure with respiratory training. If necessary, consult a rehabilitation physician to develop a personalized plan.