Learn how to manage abdominal diastasis during sports activities. Get expert advice and effective exercises to strengthen your core muscles .Abdominal diastasis and sport, what to do?
Abdominal diastasis and sport? It can be done? And, if so, what are the exercises for diastasis?
There is a lot of confusion and it is mainly generated by two factors:
- There is very little talk about it. It mainly affects pregnant women and is not always diagnosed. The topic is delicate and should be disseminated and explored as much as possible.
- All too often it is considered only an aesthetic problem. The national health service has not yet given a precise and coherent response. Some regions allow you to undergo surgery through a loanable service. Others, however, leave everything at the patient’s expense.
Abdominal diastasis, what is it?
Abdominal diastasis is the excessive separation of the right side from the left side of the rectus abdominis muscle.
Episodes of abdominal diastasis generally concern pregnant women. It is in fact caused by the stretching of the rectus abdominis muscle, operated from the inside by the continuously growing uterus.
The characteristic sign of abdominal diastasis is a longitudinal ridge, which runs from the xiphoid process of the sternum to the navel.
Abdominal diastasis and sport, what to do? must follow 4 fundamental steps:
- Consultation with Healthcare Provider: Before starting any exercise program or treatment plan, it’s essential to consult with a healthcare provider, such as a doctor or physiotherapist. They can assess the severity of the diastasis recti and provide personalized recommendations based on your specific situation.
- Core-Strengthening Exercises: Engaging in targeted exercises to strengthen the core muscles is crucial for repairing diastasis recti. However, it’s essential to perform these exercises correctly to avoid exacerbating the condition. Common exercises include pelvic tilts, transverse abdominal exercises, and pelvic floor exercises. Working with a physical therapist or a specialized postpartum fitness instructor can ensure you’re performing these exercises safely and effectively.
- Proper Body Mechanics: Paying attention to proper body mechanics during daily activities can help prevent further strain on the abdominal muscles. This includes using proper lifting techniques, avoiding movements that exacerbate the separation, and being mindful of posture.
- Gradual Progression: It’s important to progress gradually when working to heal diastasis recti. Rushing into intense exercises or activities can put excessive strain on the abdominal muscles and hinder the healing process. Start with gentle exercises and gradually increase intensity as strength improves.
Abdominal diastasis, how to recognize it
A physical examination performed by the attending physician is usually sufficient for a correct diagnosis of abdominal diastasis. It must be said that in many cases abdominal diastasis resolves spontaneously without any treatment. However, this is not always the case and surgical intervention is very often necessary.
If your abdomen is still very swollen 5 or 6 months after giving birth your belly is very swollen and your navel is protruding, you may have problems with diastasis. Another symptom is the so-called “pinna”. It forms on the lineal alba, from the base of the breastbone to the navel.
To see it best, try lying on your back with your knees bent. Gently try to do a crunch and observe your abdomen.
It’s good to remember that these are symptoms that can give you an initial assessment, but that the actual diagnosis needs to be made by a doctor, with an ultrasound scan of the abdominal wall or an MRI.
Abdominal diastasis, the right exercises
Abdominal diastasis, how is it treated?
The problem does not present itself in the same way for all women, indeed, there are very different levels between them. In less serious cases it may be useful to perform specific exercises , guided by an expert physiotherapist or osteopath. However, when the separation of the two bands is very marked, surgery is necessary.
The surgical operation consists of abdominoplasty. An incision is made in the area above the pubis through which the reconstruction of the abdominal wall which closes the diastasis is carried out .
At the end of the operation, a scar similar to that of a caesarean section remains and the result is permanent. As we have already said, not all regions undergo the intervention with the National Health System. If your region does not provide the service, you can move to any other region. Waiting times also vary greatly depending on the facility. If you don’t want to turn to the public service you can contact a private surgeon who will operate on you for a fee.
Abdominal diastasis, the right exercises
It is important to train the abdominals in the right way, without incurring unnecessary risks and without increasing intra-abdominal pressure. Always after your doctor’s approval you can carefully start training. Isometric contraction exercises, i.e. exercises against resistance, without shortening the rectus abdominis muscle, are very valid.
Exercises for rectus abdominis diastasis have the function of:
- Prevent the risk of diastasis: A trained body is able to better deal with pregnancy and adapt more easily to all the physical changes it entails. If you are looking for a baby, it is important to train regularly so that you arrive at the birth in the best possible conditions.
- Treatment: When it comes to an initial stage of the pathology it is possible to take the path of training only or try to avoid surgery.
If, however, there is a separation of the rectus but you have received the green light for training from your doctor, you can start gradually. Starting to exercise the abdominal muscles ahead of time will put you at risk of obtaining the opposite effect.
Better to work your back, pelvis, arms and legs without directly involving the rectus abdominis.
If the space between the muscles is important, it is better to start doing very light exercises. Excellent breathing and contraction of the abdominal muscles. If, however, the space between the muscles is negligible, it is possible to start with exercises aimed at gently toning the muscles.
Source:https://healthcust.com/
