Oblique muscle injuries, like strains and tears, are pretty common, especially if you play sports or do activities that involve twisting your torso a lot. These injuries can range from a minor strain to a full-on torn oblique muscle, which can really mess with your core stability and how you move.
Since your oblique muscles are essential for bending to the side, bending forward, and twisting, it’s important to know a bit about them and what to do if you hurt them. Spotting the injury early, getting the right treatment, and taking steps to prevent it from happening again are all key to getting back on your feet.
This article will dive into the anatomy of the obliques, what causes a torn oblique, what the symptoms are, how to treat it, and what you can do to prevent it from happening again. We’ll also touch on how a balanced diet can help you recover.
Anatomy of the oblique muscles
Your oblique muscles are on the sides of your abdomen. There are two sets: the external obliques and the internal obliques.
External oblique muscle
The external oblique is the outermost abdominal muscle, located on the surface of your abdomen. It starts at the lower ribs and connects to the iliac crest and linea alba. The external obliques help you rotate your trunk to the opposite side and flex your torso to the side.
Internal oblique muscle
The internal oblique is right underneath the external oblique. It begins at the iliac crest, inguinal ligament, and thoracolumbar fascia and connects to the lower ribs and linea alba. The internal obliques help you rotate your trunk to the same side, flex laterally, and compress your abdominal area.
Combined function
Together, your obliques keep your core stable and help you move. You use them for most daily activities, except when you’re asleep. Along with the rectus abdominis and transversus abdominis, the obliques help you keep your posture and control your movements.
What causes oblique injuries?
Oblique injuries are often the result of:
- Sports that require twisting. Sports like baseball, golf, tennis, and cricket, require a lot of bending, twisting, and side-to-side movements.
- Repetitive movements. Movements you do over and over can cause strains, especially if you’re not active during the week and then try to do too much on the weekend.
- Improper lifting techniques. Bending and twisting while lifting heavy objects can strain your obliques.
- Other factors. Even forceful coughing or sneezing can sometimes strain an oblique muscle. Muscle imbalances can also put you at risk.
You’re more likely to injure an oblique muscle if you:
- Don’t warm up properly. A good warm-up prepares your muscles for activity.
- Have poor core strength. Strong core muscles support your spine and torso.
- Have had previous injuries. If you’ve strained an oblique muscle before, you’re more likely to do it again.
What does a torn oblique feel like?
If you’ve torn your oblique, you may notice the following symptoms:
- Sudden Pain: A sharp, sudden pain near your ribs or along the side of your abs. The intensity can vary from mild to excruciating.
- Pain with Movement: Twisting, bending, and even just moving from side to side can make the pain a lot worse. You might find it hard to bend or rotate your torso. Even sitting and standing can hurt. Coughing, sneezing, and taking deep breaths may cause pain as well.
- Other Signs: You might have muscle stiffness and weakness. Bruising and swelling are common. Sometimes, the pain can radiate to your lower back. If you feel a lump or mass, see a doctor right away, as this might indicate a more serious problem.
Treatment options for oblique injuries
If you’ve strained or torn an oblique muscle, here are some things you can do to heal and get back to your usual activities.
Initial management
- Rest and activity modification. Give the injured muscle a rest and avoid any movements or activities that make the pain worse.
- Ice and heat therapy. Apply ice packs to the area when the injury is new to reduce inflammation. After a few days, you can switch to heat to encourage blood flow and healing.
- Over-the-counter pain relief. You can take OTC pain relievers like ibuprofen or acetaminophen to manage pain and inflammation.
Physical therapy
Physical therapy is vital for recovering from an oblique injury and preventing it from happening again.
- Targeted exercises and stretches. Gentle stretching and strengthening exercises can help heal oblique strains. You might include gentle twisting exercises, like side bends, to keep the obliques strong and flexible.
- Core strengthening. Core exercises, including crunches in multiple directions, are important for overall strength and injury prevention.
Your physical therapist may also use TENS (transcutaneous electrical nerve stimulation) therapy to help with the pain. You may also benefit from wearing an abdominal brace or compression shirt to give your torso more support.
Medical intervention
See a doctor for oblique strains that are severe, worsening, or debilitating. Also, see a doctor if your pain is accompanied by a fever or any unusual symptoms.
In rare cases, surgery may be needed for severe muscle tears.
How to avoid oblique strains
You can take several steps to prevent oblique injuries:
- Warm up. Before activities involving twisting motions, be sure to warm up your muscles. Incorporate dynamic stretching to get your muscles ready.
- Strengthen your core. A strong core gives your spine and torso support and stability.
- Lift carefully. Try to avoid twisting when lifting heavy objects. When you pick things up from the ground, don’t twist your torso, because that puts extra stress on your obliques.
- Exercise in a balanced way. Do a mix of aerobic, strength, and flexibility exercises.
- Increase activity gradually. Space your workouts throughout the week. Instead of doing a lot all at once, spread your activity out to give your body a chance to adapt and avoid overdoing it.
- Eat a balanced diet. Be sure to get enough protein, calcium, carbohydrates, healthy fats, and vitamin D for muscle recovery and injury prevention.
To Conclude
Oblique injuries are common, especially if your sport or job involves a lot of torso movement and rotation. Knowing about the anatomy of the obliques, how they’re injured, what it feels like when they’re torn, and how to treat them is important for a successful recovery.
The sooner you recognize and treat a torn oblique, the faster you’ll feel better and the less likely you’ll be to develop chronic pain. You can also help prevent oblique injuries with a good warm-up, a strong core, and attention to how you lift.
If you think you’ve torn an oblique, talk with your doctor or a physical therapist for personalized treatment and advice.