Noticed some pain in my right rib area towards end of session on 9th Jan, possibly during side planks. Did a dumbbell circuit on the 12th and went for squat sess on 15th tried a few light squats during session, but it remained very painful so sought medical attention and Physio advises have strained an oblique muscle on right side.
So no deadlifts, bench or barbell squatting for a while but Physio advised to get back into some bodyweight leg work and core work from 23/1/12. Am doing this at home as going to the gym will just frustrate me more! Monday 23/1/2012
5 sets 10 bodyweight squats
3 sets 10 each leg split squats (bodyweight only)
5 sets front planks 10-15 second hold
2 sets 10 wall slides
several sets 10 bodweight side extensions and turns
It's feeling much less painful in my everyday activities but still tender to touch. Mimicking benching or deadlifting I feel it hurt. Frustrating as it is, I am going to be sensible about getting back into the Powerlifting as would rather take a few extra weeks to recover than jump in too soon and aggravate it. Hopefully doing the leg work albeit only body weight will help me to keep working on hamstring flexibility and hip flexors as these are areas I need to work on to improve my squat.
From what I can gather, recovery time 6-10 weeks. Would be interested to hear from any members with any experience of this sort of injury, how long did it take you to recover?