An oblique strain happens when you injure one of your oblique muscles. These muscles, located on either side of your abdomen, are key players in movement, balance, and keeping your core stable.
Your obliques let you bend sideways, bend forward, and twist your torso. So, when one of them is strained, it can really impact your range of motion and make everyday activities difficult.
This article will explore the causes and symptoms of a strained oblique, as well as treatment options and ways to prevent this injury from happening in the first place.
Understanding the oblique muscles
The obliques are a pair of muscles that run along the sides of your abdomen, and they’re key to core strength and stability.
Anatomy and Function
The obliques come in two varieties:
- External oblique. This muscle runs along the outer surface of your abdomen and is responsible for rotating your trunk to the opposite side.
- Internal oblique. This muscle sits beneath the external oblique and assists in trunk rotation to the same side, as well as trunk flexion.
Importance of core strength
The oblique muscles are essential to core strength and stability. A strong core is vital for overall body movement and can help you avoid injuries.
What causes oblique strains?
Oblique strains often happen because of:
- Sports injuries. Sports that involve a lot of twisting and turning—think baseball, golf, tennis, and ice hockey—can cause oblique strains. A sudden, forceful twist can tear the muscle fibers.
- Repetitive motions. Doing the same movements over and over, especially without warming up, can also lead to a strain.
- Lifting with bad form. If you lift something heavy and twist at the same time, you risk straining your obliques.
Other things that can contribute to an oblique strain include:
- Coughing or sneezing hard
- Having muscles that aren’t balanced
- “Weekend warrior” syndrome (overdoing it after being inactive)
Symptoms of oblique strains
If you’ve strained an oblique muscle, the symptoms can range from mild to severe, depending on the extent of the injury.
Common symptoms
- Pain. You may feel a sudden, sharp pain in your side, near your rib cage or abdomen. The pain may worsen when you twist, bend, breathe deeply, or even sit or stand for a long time.
- Stiffness and weakness. Your abdominal area may feel stiff, and you may notice some muscle weakness that makes it hard to move in certain ways.
- Visible signs. It’s possible you’ll see some swelling or bruising in the area where you strained your oblique muscle.
Internal vs. external oblique pain
If you’ve strained your external oblique, you’ll likely feel localized pain on the side of your abdomen. If your internal oblique is strained, the pain may be more diffuse, and you may even feel it in your lower back.
How are oblique strains diagnosed?
If you think you’ve strained your oblique, you should see a doctor or physical therapist. They’ll likely begin with a physical exam to assess your symptoms and rule out other conditions.
You may also need imaging tests. X-rays can help your provider rule out other problems. MRI scans can show the extent of the damage to your oblique muscles.
Treatment options for oblique strains
So, you’ve strained your oblique. What now? Here’s a look at the range of treatments, from simple at-home care to when it’s time to see a doctor.
Conservative treatments
For mild to moderate strains, you can often find relief with these methods:
- Rest: Give your body a break! Avoid any activities that make the pain worse.
- Ice and heat: Ice is your friend in the first few days to bring down inflammation. Later on, heat can help loosen up the muscles.
- Over-the-counter pain relievers: Acetaminophen (Tylenol) or ibuprofen (Advil, Motrin) can help manage the pain.
- External support: An abdominal brace or compression shirt might give you some extra support and stability.
Physical therapy
A physical therapist can guide you through exercises to regain strength and flexibility:
- Core strengthening: Building up your core muscles is key for stability.
- Stretching and range of motion exercises: Gentle stretches will help improve your flexibility.
- Targeted exercises: Your therapist will show you specific exercises to strengthen those oblique muscles.
- TENS therapy: Transcutaneous electrical nerve stimulation (TENS) may be used to relieve pain.
When to consider medical intervention
Most oblique strains heal with conservative treatment. However, see a doctor if:
- You have severe pain or suspect a muscle tear.
- You’re not seeing any improvement with at-home treatments.
- In rare cases, surgery may be necessary.
How to prevent oblique strains
Preventing oblique strains is all about taking care of your body and being mindful of how you move. Here are some tips:
- Warm up properly: Always warm up before exercising or doing physical activity. Include dynamic stretches that target your oblique muscles.
- Strengthening exercises: Do core-strengthening exercises regularly.
- Mindful lifting: When you lift heavy objects, make sure you use the correct form. Avoid twisting your body.
- Gradual increases: Don’t suddenly increase your activity level. Spread your workouts throughout the week.
- Balanced diet: Eat a balanced diet with enough protein, calcium, and vitamin D to keep your muscles healthy.
The Bottom Line
Oblique strains are a common injury, especially among athletes, but with proper self-care, most people make a full recovery.
The best way to avoid the pain and inconvenience of a strained oblique is to take steps to prevent it from happening in the first place. A good warm-up routine, strengthening exercises for your core, and paying attention to how you move your body can go a long way.
If you think you have a strained oblique, it’s always best to see a healthcare professional for an accurate diagnosis and a personalized treatment plan.