Ab Strain: Recovery (Squats and Rehab)

Bigger Stronger Leaner Injuries and Rehab
1

I’ve been doing light weights at home (I weigh 140 and i box squat 70; 3 reps of 10) for an year now. Thrice a week (along with bicep and chest exercises). I also use a bike twice a week.

I developed ab strain (confirmed by doc that its not hernia) during a recent cruise vacation. Cause of ab strain unknown (likely from severe stomach cramps due to lactose intolerance) but it was not an exercise injury (no exercise performed 5 days before the symptoms).

As for the pain, its mild and in the right lower abdomen. Hurts while sitting up or bending forward; no pain otherwise. I have never had ab strain or hernia before.

My questions are:

  1. What should my strategy to get back be? I’ve fully rested for over 2 weeks. My ab strain has subsided but is not fully gone. Tested squatting with 50 lbs and it does not cause any pain and didn’t seem to aggravate the strain. Should i wait until the ab strain is fully gone?

  2. Are there any PT or rehab exercise that i can do for ab strain to accelerate recovery?

Thanks and much appreciated in advance.

2

try my prescriptions in my low back pain thread… I could see this being tight hips in a big way.

Try it out for a day or two, and if you don’t get almost immediate relief, post back, and I’ll try to think of something else fo you.

3

Had an ab strain as well a while back - bad form on squats

Do step ups light weight - many reps, perfect form. No messing around with form or you can aggravate your strain

Dumbbell rows - brace your core and maintain good form

Planks

That should take care of it, in the meantime if it flares up use ice

4

Thank you both very much.

Will try the plank and tight hip tips and report back.

Have 10 days xmas break starting this fri which i hope will help rest up (or more importantly not have to sit at work all day which does hurt) and get back to activity.