What should I do if I have a muscle strain during sit ups

Muscle strains caused by sit ups can be treated through methods such as rest, cold compress, medication relief, physical therapy, rehabilitation training, and adjusting exercise patterns. Muscle strains are usually caused by incorrect exercise posture, insufficient warm-up, muscle fatigue, overtraining, and unresolved old injuries.

1. Rest and cold compress

After muscle strain occurs, exercise should be stopped immediately to avoid aggravating the injury. Within 48 hours of injury, ice packs can be applied to the affected area for about 15 minutes each time, with a 2-hour interval between repetitions. Cold compress can constrict blood vessels, reduce local bleeding and swelling, and alleviate pain. During the initial stage of a strain, it is important to avoid hot compress or massage as it may worsen the inflammatory response.

2. When the pain is obvious, non steroidal anti-inflammatory drugs such as ibuprofen sustained-release capsules, diclofenac sodium enteric coated tablets, celecoxib capsules, etc. can be used according to medical advice. Muscle spasms can be treated with muscle relaxants such as methylprednisolone hydrochloride tablets. For external use, flurbiprofen gel paste or diclofenac diethylamine emulsion can be selected to smear on the affected part. All medications must be used under the guidance of a doctor.

3. Physical therapy

After the acute phase, physical therapy methods such as shortwave and infrared can be used to promote blood circulation. Ultrasound therapy can accelerate tissue repair, while medium frequency electrical stimulation can help alleviate muscle tension. The hydrotherapy and manual release of professional rehabilitation institutions have significant effects on the recovery of deep muscle strains, and it is recommended to undergo treatment several times a week.

4. Rehabilitation Training

After pain relief, rehabilitation training should be gradually carried out, with static stretching as the main method in the initial stage, such as supine bending, knee bending, and leg hugging movements. Core stability training can be added during the mid recovery period, using low-intensity movements such as plank support and hip bridge. Gradually increase the intensity of resistance training in the later stage and use elastic bands for progressive abdominal muscle exercises to avoid sudden exertion.

5. Adjust Exercise Style

When doing sit ups again after rehabilitation, pay attention to proper movement and avoid compensatory force on the neck. Suggest changing to variations such as abdominal curling that exert less pressure on the waist, or using equipment assistance under the guidance of a professional coach. Warm up thoroughly before exercise, stretch well after exercise, and control the training intensity to mild muscle soreness to avoid repeated injuries. During the recovery period of muscle strain, it is important to ensure high-quality protein intake and moderate supplementation of vitamin C to promote connective tissue repair. During sleep, soft pillows can be placed around the waist to maintain muscle relaxation. Avoid carrying heavy objects or vigorous twisting movements until complete recovery. It is recommended to maintain physical fitness through low impact exercises such as swimming and slow walking, and gradually return to regular training after muscle flexibility and strength have fully recovered. If there is persistent pain or restricted movement for more than two weeks, seek medical attention promptly to rule out serious injuries such as tendon rupture.