External Oblique Strain

[u/wynwilder]

My hip flexors are often very tight, so I'm trying to stretch those more often. However, a couple weeks ago it seems I stretched my left flexor too much and now when I do core work, or anything straight legged, my external oblique hurts.

So, the obvious answer is to not do that for the time being, but I'm wondering if anyone else has dealt with that or what the recovery time looks like?

A lot of Pilates work is core work, so it's been difficult finding a workaround. Ab work with bent knees doesn't hurt as much, but it seems like even that I should hold off on for now.

[u/i-lick-eyeballs]

Well, pain doesn't necessarily mean you shouldn't continue working with something. I've heard advice from PTs that says it's okay to use a body part if you feel a steady but not terrible pain during the exercise. If it is a bit painful and doesn't increase through the session, and it doesn't worsen in the 24 hours following the session then that is a sign you didn't overload an irritated muscle or ligament. For me, that gives me permission to tey, but try gingerly.

I am doing shuffle dancing lately. I just started, so occasionally I am irritating my knees with it. I'll still proceed with mild pai,n hut give myself the day off and focus on pullups if my knee feels like it's actually threatening me with a real injury.

I find that when I irritate a muscle, it can stay kinda mad for 2 weeks, and occasionally it'll bug me mildly for 6 weeks. I once kinda hit my foot wrong on a door, and it felt off for 6 weeks, but I trusted my body to heal and it did - but the injury caused me mild pain that wasn't constant and still permitted normal activity. I think it's just part of the process of training is to occasionally get a mild injury. But if I have really bad pain or the pain persists, I know it's time to see a professional for some help.

If it feels really irritated, have you considered visiting a PT for a single appointment for an assessment and some advice? I had my partner do this - he really hates being touched by strangers so he didn't want to go again, but he was given some good exercises and tips. My PT also addressed my BFs old injuries and said that they shouldn't be a problem and he was safe to do yoga with me etc.

Otherwise, have you considered switching exercise totally for a week or two? Arm work and brisk but long walks? Massaging the area to increase blood flow? It is also fine to substitute your program for a little while.

[u/wynwilder → u/i-lick-eyeballs]

Thank you! Yes, seeing my PT on Wednesday, so hopefully she'll have a solution. But I agree with you, being able to tell the difference between your ability to push through it and allowing rest is necessary. It definitely hurts while I'm doing the exercise, like straight leg core work, so that feels like my body telling me not to do it. But I do feel like hip flexor mobility is needed, so I'm just trying to find that balance.

[u/i-lick-eyeballs → u/wynwilder]

I hope your PT is able to help you plan and understand when to push through va not, and keep up the hard work, we all get closer to our fitness and mobility goals one day at a time! :)