How to quickly recover from abdominal muscle strain to normal

Abdominal muscle strains can be restored through rest, cold and hot compress, medication relief, rehabilitation training, and physical therapy. Muscle strains are usually caused by factors such as excessive exercise, incorrect posture, external impact, insufficient core strength, or insufficient warm-up.

1. Rest braking

During the acute phase, any abdominal exertion should be immediately stopped to avoid behaviors that worsen the injury, such as bending or twisting. It is recommended to rest in a supine or lateral position, using pillows to elevate the waist and reduce muscle tension. Severe cases require wearing lumbar support to restrict movement, with a general braking time of 3-5 days, adjusted according to the degree of pain.

2. Alternating between hot and cold

Within 48 hours after pulling, apply ice for 15 minutes every 2 hours, using ice packs and towels to avoid frostbite. After 48 hours, switch to hot compress and use a warm towel at around 40 ℃ or warm the baby to promote blood circulation. Alternating between hot and cold can alleviate inflammatory reactions and accelerate tissue repair, but it is necessary to avoid areas of skin damage.

3. Drug intervention

Non steroidal anti-inflammatory drugs such as ibuprofen sustained-release capsules, diclofenac sodium enteric coated tablets, or topical flurbiprofen gel ointment can be used according to the doctor's advice when the pain is obvious. Muscle spasms can be treated with muscle relaxants such as methylprednisolone hydrochloride tablets, and self adjustment of medication dosage is prohibited. During medication, it is necessary to observe whether there are any side effects such as gastrointestinal discomfort.

4. Rehabilitation training

Starting from static contraction after pain relief, try to slightly tighten the abdominal muscles in a supine position for 5 seconds and then relax. Two weeks later, low-intensity training such as kneeling and plank support, dead insect stance, etc. will be added, gradually transitioning to abdominal roll and Russian rotation. During training, it is necessary to maintain normal breathing and stop immediately if there is any stinging sensation.

5. Physical therapy

Ultrasound therapy can promote deep muscle repair, and infrared radiation can help alleviate chronic pain. Intermediate frequency electrotherapy can improve local metabolism, and manual release requires the operation of a professional rehabilitation therapist. Combining physical therapy with exercise rehabilitation 2-3 times a week yields better results, but massage is prohibited during the acute phase. During the recovery period, it is recommended to maintain a high protein diet and supplement with appropriate amounts of vitamin C and zinc to help repair connective tissue. Choose a mattress with moderate hardness during sleep, and use a pillow between your legs to reduce abdominal pressure when lying on your side. Avoid carrying heavy objects and vigorous body movements until complete recovery. It is recommended to wear elastic abdominal straps for support. If there is no relief or swelling and fever for 2 weeks, it is necessary to investigate whether there is serious injury such as rectus abdominis tear.