An oblique strain, also known as a pulled or torn oblique muscle, is a common injury. It’s especially common in sports and activities that require a lot of forceful twisting.
Your oblique muscles are essential for side bending, forward bending, and torso rotation. When you twist to put on your seatbelt or swing a baseball bat, you’re using your obliques.
In this article, we’ll explore the causes, symptoms, treatment, and prevention of a strained oblique muscle. Knowing how to recognize, treat, and prevent this injury can help you stay active and avoid pain.
Anatomy of the oblique muscles
The obliques are a pair of abdominal muscles that support movement and stability in your core. There are two types of obliques: the external obliques and the internal obliques.
External oblique
The external obliques are the outermost abdominal muscles, and they run diagonally downward and inward on both sides of your torso. You use these muscles when you twist from side to side or bend to the side. They’re also key to more powerful movements like swinging a baseball bat or throwing a ball.
Internal oblique
The internal obliques lie underneath the external obliques, and they run diagonally upward and inward. They also assist with twisting, bending, and compressing your abdomen. The internal oblique on one side of your body works with the external oblique on the opposite side to support rotational movements.
What causes oblique strains?
Most oblique strains are caused by one of three scenarios:
- Sports injuries. Sports that require a lot of twisting, such as baseball, golf, tennis, and cricket, are common culprits. Overusing your oblique muscles can also lead to a strain.
- Sudden movements and trauma. Twisting your torso forcefully can cause a strain. Lifting heavy things with bad form, especially while twisting, is another common cause.
- Other potential causes. Sometimes, coughing or sneezing too hard can strain an oblique muscle. Muscle imbalances and being a “weekend warrior” can also contribute. “Weekend warriors” are people who don’t get much exercise during the week and then try to do too much on the weekends.
What are the symptoms of an oblique strain?
If you’ve strained an oblique muscle, you may experience:
- Sudden pain. People often feel a sharp pain near their ribs when the injury happens. The pain might feel stabbing, or it might feel more like a dull ache.
- Limited movement. You might find it hard to bend or twist. You may also feel pain when you sit or stand for long periods.
- Stiffness and weakness. The muscles in your side might feel tight, and you might not be able to lift as much as usual.
- Swelling and bruising. You might notice swelling or discoloration around the area where you feel pain.
- Lower back pain. Sometimes, the pain can spread to your lower back.
- Pain when you cough or sneeze. Deep breathing, coughing, or sneezing can make the pain worse.
How are oblique strains diagnosed?
To diagnose an oblique strain, a doctor will likely perform a physical exam to assess your range of motion, tenderness, and level of pain.
In severe cases, they may order imaging tests, such as an MRI, to rule out other conditions or confirm the diagnosis.
You should see a doctor for severe, worsening, or debilitating pain. You should also consult a doctor if your pain is accompanied by a fever or other unusual symptoms.
Treatment options for oblique strains
When you strain your oblique muscles, a variety of treatments can help you find relief and get back to full strength.
Conservative treatments
- Rest and activity modification. Avoid any activities that make the pain worse, but try to stay active to some degree. You may need to modify your exercise routine to prevent further strain.
- Ice and heat therapy. Start with ice packs to reduce inflammation in the early stages. Later, you can use heat to soothe the muscles and improve blood flow to the area.
- Over-the-counter pain relief. OTC pain relievers such as ibuprofen or acetaminophen can help manage the discomfort.
- External support. Abdominal braces or compression shirts can provide extra support and stability.
Physical therapy
Physical therapy is often an effective way to treat oblique strains. A physical therapist can design a program of targeted exercises and gentle stretches to help you regain strength and flexibility.
The therapist will likely start you with gentle stretching and isometric exercises, then gradually progress you to range-of-motion and strength-training exercises.
Advanced therapies
In some cases, your doctor may recommend therapies such as transcutaneous electrical nerve stimulation (TENS) to relieve pain.
How to Prevent Oblique Strains
The best way to treat an injury is to avoid it in the first place. Here are some tips for preventing oblique strains:
- Warm-up and Stretching: Warm up your muscles before any activity that requires you to twist. Keep your obliques strong and supple with stretches and exercises that restore your range of motion.
- Core Strengthening Exercises: Crunches, performed in different directions, are great for strengthening your core. Overall core strength helps stabilize your body and reduces your risk of injury.
- Proper Lifting Techniques: Avoid twisting your torso when you lift heavy things. Use proper lifting form to avoid putting stress on your oblique muscles.
- Balanced Training and Activity: Mix aerobic exercise, strength training, and flexibility work. Space your workouts throughout the week so you don’t overexert yourself.
- Diet and Nutrition: Eat a balanced diet with plenty of protein, calcium, carbohydrates, healthy fats, and vitamin D. Good nutrition helps your muscles recover and prevents injuries.
Key Takeaways
If you’re an athlete or active person, it’s important to know about oblique strains. Knowing what causes them, how to recognize them, and how to treat and prevent them can keep you in the game.
You can dramatically lower your risk of straining an oblique muscle by warming up properly, strengthening your core muscles, and using correct form when lifting.
Finally, if you think you have a strained oblique, seek help from a qualified healthcare provider. Early diagnosis and treatment are key to a full recovery and long-term health.