Diagnosis Explanation:

An abdominal muscle strain is a partial or complete tear of the abdominal muscles, typically caused by sudden twisting, heavy lifting, intense exercise, or direct trauma. It often affects the rectus abdominis (six-pack muscle), obliques, or transverse abdominis. Symptoms include sharp or aching pain in the abdomen, swelling, bruising, muscle spasms, and pain with coughing, sneezing, or core movements.

Specific Work Modifications:

• If your job requires standing or walking: Maintain good posture and take frequent seated breaks to rest the core.
• If your job involves lifting: Avoid heavy lifting, twisting, or sudden bending. Use proper lifting techniques.
• If your job is desk-based: Sit upright with lumbar support, avoid slouching, and stand up periodically to stretch.
• Avoid: Heavy lifting, prolonged standing, deep bending, sudden twisting, and excessive reaching overhead.

Specific Activity Modifications:

• If you run or play sports: Avoid sudden twisting, sprinting, and high-impact exercises until pain subsides.
• If you do yoga or Pilates: Modify movements to avoid deep core engagement or stretching the abs excessively.
• If you do weightlifting: Avoid sit-ups, crunches, deadlifts, and overhead pressing until fully healed.
• Avoid: Any exercise that causes abdominal strain, excessive stretching, or heavy resistance training.

Recommended Supplements:

• Collagen Peptides – 10g daily for muscle and tendon repair.
• Magnesium – 300-400mg daily to reduce muscle cramps and spasms.
• Vitamin C – 500mg daily to support collagen synthesis.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Protein Supplement (if needed) – 20-30g post-exercise to aid muscle healing.

Recommended Nutrition and Hydration:

• Increase Lean Protein (chicken, fish, tofu, eggs) to support muscle recovery.
• Eat Anti-Inflammatory Foods (berries, leafy greens, turmeric, nuts) to reduce swelling.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain tissue hydration.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily, and consider electrolyte drinks if sweating frequently.

Home Exercise Prescription (Rehabilitation for Abdominal Muscle Strain)

Early Phase (0-2 Weeks, Reducing Pain & Swelling):

• RICE Protocol – Rest, Ice (15-20 min, 3x/day), Compression (if needed), Elevation (if swelling is present).
• Diaphragmatic Breathing – Lie on your back, inhale deeply into the belly, exhale slowly, 10 breaths, 3x/day.
• Pelvic Tilts – Lie on your back, gently tilt pelvis up and down to activate the core, 10 reps, 2x/day.
• Seated Side Stretch – Sit upright, gently stretch to each side, hold 20 seconds, 3x/day.

Strengthening Phase (2-6 Weeks, Regaining Core Stability):

• Dead Bug Exercise (Modified) – Lie on back, lift one leg at a time while engaging the core, 10 reps, 2x/day.
• Glute Bridges – Engage the core while lifting hips, 10 reps, 2x/day.
• Standing Side Bends (No Weights) – Hands on hips, bend side to side gently, 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Strengthening & Return to Activity):

• Plank (Modified, on Knees) – Hold for 10-20 seconds, increase gradually.
• Bird Dog Exercise – On hands and knees, extend opposite arm and leg, 10 reps, 2x/day.
• Standing Core Rotations (Light Resistance Band) – Gentle rotational movements, 10 reps each side, 2x/day.

Helpful Books:

1. The Core Strength Training Bible: A Guide to Functional Workouts & Injury Prevention – Dr. David Oliver.
2. Built from Broken: A Science-Based Guide to Healing Pain & Preventing Injury – Scott Hogan.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.