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Need advice on muscle strain
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My hubbie and I did power 90 last year and started p90x last week. Here is my problem:

I had c-sections 2 and 3 years ago (Feb. 2010, March 2011). While doing power 90 I strained a muscle on the left hand side of where my scar from the incision is. It starts there and radiates upward. I could not comfortably do push ups and certain exercises with power 90. I thought that if I just pushed through and kept on going it would get better and depending on how hard I hit the exercise it got better. I went back and forth with it the entire time. I quit exercising in October and took off from October until last week (about 2 months)...plenty of time for this to heal,right? Yesterday while doing disk one, I irritated the same place again. We have Plyometrics tonight and I am afraid it is going to get really bad. Any thoughts on this?? Any stretches I might be able to do to prepare my tummy? What could I be doing wrong to make this happen? I just need some advice here! I really want/need the exercise. Having 5 children has not been kind to my body and they are/have been priority for the last 11 years.
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RE: Need advice on muscle strain
1/15/13 2:09 PM as a reply to JMHCPA.
JMHCPA:
My hubbie and I did power 90 last year and started p90x last week. Here is my problem:

I had c-sections 2 and 3 years ago (Feb. 2010, March 2011). While doing power 90 I strained a muscle on the left hand side of where my scar from the incision is. It starts there and radiates upward. I could not comfortably do push ups and certain exercises with power 90. I thought that if I just pushed through and kept on going it would get better and depending on how hard I hit the exercise it got better. I went back and forth with it the entire time. I quit exercising in October and took off from October until last week (about 2 months)...plenty of time for this to heal,right? Yesterday while doing disk one, I irritated the same place again. We have Plyometrics tonight and I am afraid it is going to get really bad. Any thoughts on this?? Any stretches I might be able to do to prepare my tummy? What could I be doing wrong to make this happen? I just need some advice here! I really want/need the exercise. Having 5 children has not been kind to my body and they are/have been priority for the last 11 years.


Hello JMHCPA,

When you say you irritated it, do you feel like a muscle was pulled or or your abs just sore form doing the Ab Ripper X workout? The only thing I can thing that is wrong is that you have developed some muscle imbalances. You might need to do some core strengthening exercises to strengthen core stabilizers. Also, you might need to modify your Ab Ripper. That is a very hard workout and works the abs pretty good. the abdominal area is very complex with a lot different origin and insertion points of many muscles. We need to better define the muscle the is irritated and then we can target the antagonistic muscles.

I would do the Chaturanga stretch, this would help stretch the rib cage out and abdominal area. Be careful if you have a light pull. You don't want to over stretch this area.

Let me know if I can help you further.

In Health,

Coach Jeff
CPT,PES
Team motivFIT
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RE: Need advice on muscle strain
1/15/13 2:35 PM as a reply to CoachJeffMorgan.
It is a pulled muscle, I am pretty sure.
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RE: Need advice on muscle strain
1/15/13 2:49 PM as a reply to JMHCPA.
JMHCPA:
It is a pulled muscle, I am pretty sure.


If it's pulled, do not stretch it....ice 4-5 days, then light stretching.
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RE: Need advice on muscle strain
1/15/13 2:51 PM as a reply to JMHCPA.
So a section scar stretches about 8 inches across my very lower abdomen. The pain begins right at the tip of the scar on the left hand side and radiates upward at about a 45 degree angle towards my side, not straight up, for a couple of inches.
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RE: Need advice on muscle strain
1/15/13 2:52 PM as a reply to CoachJeffMorgan.
And then how would I need to proceed with out pulling the muscle again or irritating it again?
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RE: Need advice on muscle strain
1/15/13 3:16 PM as a reply to JMHCPA.
Let me do some research and get back to you. I sent you a buddy request. This might be an easier way to communicate.
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RE: Need advice on muscle strain
1/15/13 3:35 PM as a reply to CoachJeffMorgan.
Thanks!
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RE: Need advice on muscle strain
1/15/13 7:56 PM as a reply to JMHCPA.
Ok, so I was just chatting with my wife, Carrie, about your situation. To give you an idea of her back ground, Carrie is a Certified Personal Trainer, Certified Health and Wellness Coach, and Certified Fitness and Nutrition Coach. She actually was the in house fitness consultant to a leading OBYN office in Las Vegas, when we lived there a few years back. With that said, Carrie mentioned that scare tissue is very common with a c-sections and that the pulling you are feeling is going to continue for up to a year. I know that is probably not what you wanted to hear. In the mean time continue working out and modify any exercises that you need to. Eventually this problem will co away. Don't get discouraged! If you would like to get in touch with Carrie, except my buddy request, so that I can send her contact info.
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RE: Need advice on muscle strain
1/15/13 8:01 PM as a reply to JMHCPA.
With all due respect to the people on this board, it would be irresponsible to just "work through it". See a doctor. You should stop doing p90x until a doctor says you are good to go.
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RE: Need advice on muscle strain
1/15/13 8:01 PM as a reply to JMHCPA.
With all due respect to the people on this board, it would be irresponsible to just "work through it". See a doctor. You should stop doing p90x until a doctor says you are good to go.
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RE: Need advice on muscle strain
1/15/13 8:17 PM as a reply to TheShvedi.
TheShvedi:
With all due respect to the people on this board, it would be irresponsible to just "work through it". See a doctor. You should stop doing p90x until a doctor says you are good to go.


Yes, she can go see a Doctor and her Doctor is more than likely going to tell her not to exercise. There is a big difference between scar tissue build up from a c-section than a pulled muscle. If it's a pulled muscle than absolutely she should not work out.
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RE: Need advice on muscle strain
1/16/13 3:32 AM as a reply to CoachJeffMorgan.
motivFIT:
TheShvedi:
With all due respect to the people on this board, it would be irresponsible to just "work through it". See a doctor. You should stop doing p90x until a doctor says you are good to go.


Yes, she can go see a Doctor and her Doctor is more than likely going to tell her not to exercise. There is a big difference between scar tissue build up from a c-section than a pulled muscle. If it's a pulled muscle than absolutely she should not work out.



Exactly. And the only way she can know what it is (or maybe it is something else entirely) is to see a doctor .
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RE: Need advice on muscle strain
1/16/13 7:57 AM as a reply to JMHCPA.
JMHCPA:
And then how would I need to proceed with out pulling the muscle again or irritating it again?


So... with all that has been said here JMHCPA, Do what you feel is best for you. If you fell like you should go to the Doc, then by all means do so. Carrie has worked with many post-pregnancy clients and scare tissue has been a very common issue with c-sections that will eventually subside over several months with exercise. Please let us know what you decide to do and how your progress!

In Health,
Coach Jeff
CPT,PES
Team motivFIT
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RE: Need advice on muscle strain
power 90 pregnancy abdominal strain c-section abdominal pain post natal
1/17/13 4:44 PM as a reply to JMHCPA.
Because your pain is directly associated with the incision point and because it would improve with exercise in the past, it’s likely that the pain & discomfort you are feeling is caused from surgical adhesions (internal scar tissue). Adhesions from C-sections are a very common annoyance that can develop anywhere along the incision point. The difference between this internal scarring as compared to the outward scaring is that we are unable to completely protect the healing process because we cannot see it. Lifting an infant immediately after surgery, tending to the family’s needs through unending domestic duties, and shifting abdominal tissues returning to pre-pregnancy positions within the pelvis can all cause micro tears along the healing incision points of both the abdominal wall and the uterine wall creating adhesions. This band of scar tissue is usually harmless albeit painful in certain positions or with certain movements. Planking positions as when you are positioned during pushups can be particularly bothersome because the pelvic area is in a lengthened orientation. The reason for the pain (oftentimes very sharp with a tearing or burning sensation) is that scar tissue is a generally inflexible tissue binding otherwise free-moving muscles, organs, and surrounding tissues together. Because your most recent c-section was two years ago, these adhesions are more “set” due to restricted range of motion in that area from lack of exercise. What I mean by that is raising 5 children is nothing short of a marathon in terms of physical energy expended, however, most day to day duties of a Mom put your body in a position where your abdominal wall is in a flexed position—leaning forward over a crib, bending down to pick up toys, and crouching into the car to buckle kids in their car seats. It’s all forward movement. So when you suddenly stretch out your abdominal wall and bear your body weight onto an area that hasn’t been allowed to move through the full range of motion on a daily basis for over 2 years, then you’re going to have some adhesion pain.

As I mentioned before, most adhesion pain from c-sections is harmless. Adhesions only become problematic in cases such as someone with endometriosis where multiple origin points wrap around pelvic organs causing strangulation of those organs. Because c-sections are performed in a precise manor by skilled physicians, complications from adhesions caused solely by surgical scars is extremely rare. To minimize adhesion pain, I’d recommend modifying all moves that place excessive load on the abdominal wall. For instance, perform pushups and planks on your knees. This will lessen the load on your abdominal wall by removing the torque from the increased distance to your feet. For exercises on your back that call for straight legs toward the ground, perform with bent knees or with one leg on the ground. No need to stop exercising- just modify.

Additionally, gently and gradually stretching the abdominal wall will allow more movement within the pelvic wall. This will allow muscles to be able to contract as designed and free up bound tissues. Doing a floor bridge is a great way to extend the abdominal wall without placing force on the weakened muscles. Yoga poses like Crescent Pose, Warrior I and Cobra are also safe stretching moves. It’s important to be patient and consistent with your stretching in this area. Scar tissue is not a flexible tissue, so it can take up to a year before it’s pliable.

As your abdominal strength increases and the adhesions are gradually stretched, you will notice less discomfort. The above information is my answer based on the assumption your pain is caused from adhesions. Clearly, if you feel like it is a muscle pain / tear, then the treatment will be completely different (but you could still modify exercises so let me know and I will give different recommendations). If there is pain with inactivity, then you should seek the advice of a physician. I hope this helps. Way to go Super Mom!

Yours in health,
Carrie Morgan CPT, CFNC
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RE: Need advice on muscle strain
1/17/13 4:55 PM as a reply to JMHCPA.
JMHCPA:
It is a pulled muscle, I am pretty sure.

Oops, didn't see this until after I wrote the book about adhesions. As Jeff suggested, ice and rest. Then modified ab movements after a week until proper foundation is developed in the abdominal area. Muscle imbalances are extremely common after multiple pregnancies so this could be the cause.
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Showing 16 results.