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腹斜肌位于腹部两侧，在臀部和胸腔之间。腹斜肌可分为外斜肌和内斜肌，它们共同负责身体的扭转和弯曲，以及支撑脊柱。 [1] X 研究来源 腹横肌也是腹斜肌的一部分，但它位于腹斜肌下方，贯穿整个腹部。 [2] X 研究来源 这些肌肉连同背部肌肉一起构成了“核心肌群”。大部分腹斜肌损伤都是由重复动作过多，或用力过猛、动作不自然造成的。 [3] X 研究来源 腹斜肌拉伤不仅痛苦，还会影响身体的正常功能，需要四到六周才能完全康复。 [4] X 研究来源 这些肌肉在日常身体活动中会被经常用到，因此拉伤后应该尽快治疗。学习如何治疗腹斜肌拉伤可以帮你加快恢复过程，使你早日康复。
步骤
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48小时后使用热敷。 冰敷受伤部位在前48小时内效果最好，因为它可以减轻肿胀和炎症。48小时候，你还可以使用热疗法，例如使用加热垫。热敷有助于放松肌肉，重新刺激血液流动，促进组织愈合。 [13] X 可靠来源 University of Rochester Medical Center 前往来源
- 热水瓶、热水浴等湿热源能比干热源更好地穿透肌肉。 [14] X 可靠来源 University of Rochester Medical Center 前往来源
- 除非医生或理疗师嘱咐，否则一次热敷时间不要超过20分钟。如果皮肤有不适感或疼痛感，要立即取走热源。 [15] X 可靠来源 University of Rochester Medical Center 前往来源
- 不要躺到加热垫上，因为你可能不知不觉就睡着。不要在睡觉时使用热源，长时间加热会导致严重的烫伤。 [16] X 可靠来源 University of Rochester Medical Center 前往来源
- 不要把热源直接敷到皮肤上，这样可能会烫伤皮肤。在热敷受伤处时，一定要用干净的擦盘巾包住热源。 [17] X 研究来源
- 如果血液循环不良或患有糖尿病，记得不要进行热敷。 [18] X 可靠来源 University of Rochester Medical Center 前往来源
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静养。 不管是任何损伤，最重要的是让肌肉休息和恢复。在恢复期间，要避免任何可能进一步伤害腹斜肌的动作或活动。 [19] X 研究来源
- 停止平时的腹肌锻炼，直至肌肉恢复，同时避免做会加重腹斜肌伤势的动作。
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参考
- ↑ http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/abdominal_muscles
- ↑ http://www.humankinetics.com/excerpts/excerpts/functional-anatomy-of-the-core-the-abdomen
- ↑ https://www.physioadvisor.com.au/16456350/side-strain-internal-oblique-muscle-strain-phy.htm
- ↑ https://www.physioadvisor.com.au/16456350/side-strain-internal-oblique-muscle-strain-phy.htm
- ↑ http://www.emedicinehealth.com/muscle_strain/page6_em.htm#muscle_strain_home_remedies
- ↑ http://www.emedicinehealth.com/muscle_strain/page6_em.htm#muscle_strain_home_remedies
- ↑ http://www.scoi.com/news/health-news/should-you-ice-or-heat-injury
- ↑ http://www.scoi.com/news/health-news/should-you-ice-or-heat-injury
- ↑ http://health.clevelandclinic.org/2014/08/should-you-use-ice-or-heat-for-pain-infographic/
- ↑ http://www.scoi.com/news/health-news/should-you-ice-or-heat-injury
- ↑ http://www.emedicinehealth.com/muscle_strain/page6_em.htm#muscle_strain_home_remedies
- ↑ http://www.scoi.com/news/health-news/should-you-ice-or-heat-injury
- ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4483
- ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4483
- ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4483
- ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4483
- ↑ http://www.emedicinehealth.com/muscle_strain/page6_em.htm#muscle_strain_home_remedies
- ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4483
- ↑ http://www.emedicinehealth.com/muscle_strain/page6_em.htm#muscle_strain_home_remedies
- ↑ http://www.emedicinehealth.com/muscle_strain/page4_em.htm#when_to_seek_medical_care_for_a_muscle_strain
- ↑ http://www.emedicinehealth.com/muscle_strain/page4_em.htm#when_to_seek_medical_care_for_a_muscle_strain
- ↑ http://www.emedicinehealth.com/muscle_strain/page4_em.htm#when_to_seek_medical_care_for_a_muscle_strain
- ↑ http://www.emedicinehealth.com/muscle_strain/page4_em.htm#when_to_seek_medical_care_for_a_muscle_strain
- ↑ http://www.mountsinai.org/patient-care/health-library/diseases-and-conditions/muscle-strain
- ↑ http://www.rxlist.com/pain_medications-page2/drugs-condition.htm#for_what_conditions_are_pain_medications_used
- ↑ http://www.mountsinai.org/patient-care/health-library/diseases-and-conditions/muscle-strain
- ↑ http://www.mayoclinic.org/diseases-conditions/sprains-and-strains/basics/treatment/con-20020958
- ↑ http://www.mayoclinic.org/diseases-conditions/sprains-and-strains/basics/prevention/con-20020958
- ↑ http://www.mayoclinic.org/diseases-conditions/sprains-and-strains/basics/prevention/con-20020958
- ↑ https://www.physioadvisor.com.au/14485850/abdominal-stretches-physioadvisor.htm
- ↑ https://www.physioadvisor.com.au/14485850/abdominal-stretches-physioadvisor.htm
- ↑ https://www.physioadvisor.com.au/14485850/abdominal-stretches-physioadvisor.htm
- ↑ https://www.physioadvisor.com.au/14485850/abdominal-stretches-physioadvisor.htm
- ↑ https://www.physioadvisor.com.au/14485850/abdominal-stretches-physioadvisor.htm
- ↑ https://www.physioadvisor.com.au/14485850/abdominal-stretches-physioadvisor.htm
- ↑ https://www.physioadvisor.com.au/14485850/abdominal-stretches-physioadvisor.htm
- ↑ https://www.physioadvisor.com.au/14485850/abdominal-stretches-physioadvisor.htm
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