I didn't realize I hurt my ribs until the next morning. I could only sleep on my back now, but after four days it's getting better. i'll do the exercises you show. thanks!
I found ibuprofen to help quite a lot with the pain and inflammation. Was painful to breathe- with rest and ibuprofen, a week later everything feels much better. Haven’t trained yet, will probably hold off for another week or so. Rest with this injury seems to be key.
@@skiltywibblebe careful with any analgetic, it's a serious poison for liver and kidneys, especially if taken for longer than three daya. Side effects are not a joke
Thanks for the advice. 5 years ago, I hurt them after only 2 months of jiu jitsu when this muay thai guy crushed them with his legs in a rear naked choke. They've never been quite the same since. I started jiu jitsu a little over a month ago again, and about 2 weeks in, they're re-aggravated after another guy put his full weight on them. The x-ray showed no fracture, but for a while I was having this girdle of pain wrapped around both sides. Now it's mainly the left. Thanks again. Hopefully this and NSAIDs will help me be able to roll because my professor said I can only drill
this is exactly the video i was needing to see. i took a heel to my ribs when my training partner went for a armbar when he tried to bring his leg across my stomach. ill try these techniques out, thanks!
I was rear naked choking a big guy in a friendly roll (it was successful and I got the tap) However I was new to the game and heard a very clear loud pop. I have recently discovered that this is indicative of a slipped (dislocated) rib that is popping out of the cartilage. Will practise my breathing. I have been out of workout/rolling for 2 weeks now. It sucks! Thanks dude!
Thank you for the advice. I hurt my ribs 3 years ago during my second lesson of BJJ and it's still hurting today. EMR didn't see anything broken and told me it was probably the cartilage and not the rib directly. Bad luck, this was in January when we had the biggest snowfall and I had no other choice than shovelling the snow which didn't help for recovery. After 3 years, it's still hurting. We can see the place where it happened and I still have difficulties to sleep on the side or my stomach, and there are some exercises I can't do anymore as it's really hurting (even hurting the muscle). Sometimes I even have the feeling my ribs are not "glued" and there's friction when moving. I went to the osteopath again yesterday. She tried to put it back in place, which helped a little bit but usually doesn't last long. I'll try your exercises, but don't hesitate if you have other ideas that could help. Thank you!
In addition to this, I would consider doing some abdominal exercises like bird dog, dead bug, and get some soft tissue done to the ribs and abdominal region if you can. Hope you heal up!
Hey man, I haven't been training for 4 months because I had my cartilage torn (I got flipped over pretty badly). I've done breath exercises maybe for like 2 weeks only and in my day to day life I breathe through my belly instead of my chest. I'm so excited to start training again yet I'm scared that I'll get injured again. I'm going to see my doc and I'll ask him if I can train but I would love to know your opinion. Also is guard really going to be that bad? I'm a white belt and I end up in that position pretty much all the time. Thanks for the vid
I wouldn't be able to give you the best answer without seeing you but I would make sure you go through the steps of breath work, mild core bracing, and training smart and drilling a but more. I wouldn't risk having guard as your dominant/primary position in a live roll if it was that bad.
Bro very helpful video thank you for making. Exactly what happen to me yesterday I was bridging and shrimping out of mount and heard a pop/ pull... I was like shit. Today feels a lot better tho no brusing, maybe a little swelling deff can feel where it hurts and is tender. Its exactly how you described it in your video. Im gonna give it a month before I start sparing again, Ill drill in the mean time. My question is what do you think about like wearing a rib brace? I saw them on amazon. Thanks a lot bro stoked I found your video.
This happened to me today.. a leg squeeze against my ribcage while someone was on my back... I heard a pop, but I don't have a bump, or a bruise, nor do I see anything out of the ordinary physically speaking.. but I have pain when I engage the muscles. The injured area is further up, closer to my chest, on the side. Really sucks.
Thank you for your video! That was the only really informative piece of information regarding that injury I found in whole internet. I just had such injury two weeks ago. Ultrasound showed cartilage overlaping and now I have an ugly bump on my ribs. Is there still anything I can do with such asymethry? That bump really looks bad. Not very big but definitely making my ribcage asymetric even with tight t-shirts.
@@DrJoshJagoda hey thanks! I kinda get used to the look already. Almost three months after injury my bones seem to be healed but I now do have pains in muscles around my ribs and even near to the backbone(even though injury was on a cartilage in the front).
I Hurd a pop over a week ago from my left upper rib. I low sleeping in my left side and I can’t now. I painful. I definitely love to breathe from my diaphragm and stretch! So ty for this video. I was starting to feel better then the pain came back! I think because I was sleeping on my left side again. Ugh!! I can only sleep on my back right now sucks! But if it helps then I need to do it. Great video short and helpful! How long does it take to heal? I miss my workouts!😂🙏🏼
Glad you are starting off the healing process. You should be able to get back to some workouts soon but i find that they can linger around for at least a couple of months if they are stubborn or not treated well.
I myself contracted a rib injury on two occasions, without any apparent traumatic event. Took about 6 weeks to heal both times. I've had occasion to consult a Shiatsu masseuse and came away with advice and treatment involving placing pressure into the areas between the ribs, often with a tool designed for that purpose, this so as to strengthen the tissue and prevent reinjury. In another event, I hit my hand on a table in anger and bruised the base of the 5th metacarpal on the outside of the limb. Ouch, that'll be another 6 to8 week ordeal. Stupid me. Just noted how two NBA players did the same of late, and learned from my Landlord's building maintenance man that he, like the two NBA players actually broke bones. Ouch. Something wrong with us humans, our issues with frustration can cause us to lose it and then bruise or break it. Very instructive this matter of suffering self inflicted injury as it teaches us to moderate our rage and its expression. As I am learning yet again. Ouch.
For me we had a new white belt that was a 230lb rugby player … He quickly tried to forcefully push me in the top right rib cage below the chest. I fell back slightly,caught myself but twisted a little where I felt almost like a slight back cracking sensnsation. I won the roll but the next day felt tightness and slight tenderness in that same area. I did light yoga,isometrics and Wim Hof breathing. I now feel just a little bit of tightness in that area but no discomfort breathing,sleeping or even doing plyometrics and core work. Should I take another week off just to be safe ?
What's that big boney bump that forms after the pop (aka chael sonnen rib). It's happened twice to me so far. No breaks on the xrays, so not sure what that bump is.
You likely never got good healing and rehab done and/or you jumped too quickly back into jitz. In theory, this should have been healed up by now so when you restart jitz after 8 months you should be good to go.
Doctor, if cartilage doesn’t heal, then what exactly is meant by saying that this injury heals in 1-3 months? Whats going on in the body that makes this injury heal?
Hey ive been dealing with the worst pain under my right shoulder blade its killing me THANK YOU i didnt think i injured my self its been years with upper back pain i knew it was my cartilage because it has a painful popthat takes my breathe
@@DrJoshJagoda thank you somuch you encourgaed me to talk to my doctor about this pain they told me i have curviture in my spine so now i have to see TOA for my back nowits a walk in clinic and they will let me in and get xrays done immediately apparently shen tilt up when laying on my right rib but only pulling pressureup but not lifting up it feels like my ribs are breaking
I would consider getting an image if you feel its not healing. This can reveal if there was a fracture and you can have an idea of what to do next. Let me know if you have any questions!
Should we start doing these exercises right from the beginning of the injury, or do we need to wait a period of time first? I presume we use pain as our guide for how much and how intense to do it? As in, a little bit of discomfort is good, but actual pain is too far?
Got tossed a few days ago and didn't really feel much pain until after class. I have no bruising and can jog, hit the heavy bag etc with minimal pain so I am not sure if it is fractured or just bruised? Waiting to have a xray done....this sucks!
So I sustained this exact injury a week ago. This is the best information specific to bjj guys… the only issue with me is I feel a pop or slip every time I try to bend down or rotate left… wondering if is more severe than just irritation.. X-ray and ct did not show dislocation/ tear or fracture so I don’t know.
I have the exact same injury. It slips or pops every time I lean forward or rotate. It’s super uncomfortable. I’m gonna try these exercises and see if it helps.
@@owenterry9310 hey dude so I don’t really have pain anymore but still I feel that slip. It used to hurt like hell after the slip but now it just gets a little sore. I guess I’m healing but it’s super frustrating because I want to train. But that slip is just awful. How are you doing with it?
I believe the FDA just banned it so you may have some time to get it still... That said, I don't really know much about the science and effectiveness behind it but I have had many patients say it has helped. A few have said it was not. I am sure this is not the best answer you are looking for but its what my experience with it is.
@@DrJoshJagoda it’s just that my ribs are always getting hurt while training so I’m confused as why because I’ve pretty much covered every other possible angles
It happened approximately 1 year ago. Your suggestions are correct, I believe, because I did focus on strong breathing, flexibility, spine posture and overall strength. I didn't see a doctor, just because I'm that type. It seems like it will be discomfort during some activities for the rest of my life, but it was probably worth it. Good video.
Thanks for watching. I believe with the right things you can really aid in your corrections and continue exercise and training without the discomfort. I hope this helps. Put in the work and you will see the results!
Thank you I fractured a rib in class a month ago took 3 weeks off went back got stacked and passed and completely re injured my ribs the pain and burning came back. I don't know what to do. I will try your exercises
Hi. This describes my injury exactly. Other than breathwork and cobra position, are there any other conservative exercises you’d recommend to heal? Also, what type of muscle strengthening exercises would help prevent this in the future?
My first day ever doing bjj my partner kneed me right in the ribs from side control drilling. Tbh it seemed like it was on purpose because he had an impossible time escaping when I was locked in on top. Maybe he felt I was giving too mich resistance
Well, you have a choice, you can keep training and risk more pain o injury. You can also try your best to heal in that time but its your call. Maybe its a good idea to train gently before going out and competing?
@@DrJoshJagoda awesome! Thank you so much! I was rolling last night and my partner literally rolled across my ribs and I felt this awful pain I have never felt before. I literally couldn’t breathe. My coats said that a rib popped out And I was like what! So been following your stretches and I subscribe to your channel. Thank you so much
My pain has gone after 3 months. However about a year on a still have clicking when I twist or lifting weights. It doesn’t hurt just feels W weird and unstable. I’ll give this a go.
@@DrJoshJagoda Treated? I also have the lump on my rib after costochondral separation and it is permanent. The only thing a doc can do is surgically remove the lump which can potentially make you worse. Who wants to have their ribs removed.
Two months into BJJ got my shadow ribs from drilling escapes from back control. Shortly after coming back got a sweeping knee into the ribs, showed no fracture but pain was the worst. Took a year off because of that and first class back got a shoulder into my upper rib, felt the pop this time and now I’m going to get scanned. Idk what I’m doing wrong or if I’m too fragile for bjj, feeling discouraged
It may not be you at all, it could be the people you are rolling with. Once you are back, I would do a lot less rolling, more drilling, and if you do spar, positional only and reset when out of the position. Heal quick!
Just got this injury a few days ago and went to the ER. They showed no broken bones or fractures. I’m pretty sure it’s cartilage because I went back to BJJ today and it was a painful flipping feeling in my rib cage when rolling.
I got a fist punch into by rib some two years ago. It seemed to have healed completely. But then about a week ago I got pushed to the same spot and it hurts again... What could it be?
About 12 years ago I got stacked really hard and there was a audible snap. I thought it was a rib it hurt so bad, but later figured it was cartilage as since it has healed into a pyramid or point that sticks out about a 1/4 inch, in the floating rib area. I think that I may have permanently disconnected one as when I'm stacked over like that stretching or working on breathing, i can feel one of the floating ribs like pop behind the other one like they're fingers crossing or something. It's annoying.
has this gotten better ? if so what have you done. im have almost the same situation on my floating ribs and cartilage and just re injured it when I felt snowboarding. been putting ice and NSAIDS . happen almost 2 weeks ago and hurts still ... any recommendation would be greatly appreciated .
Thanks bradda, my ribs did more of a grinding gear popping sound if that makes sense.. and it was my lower back floating ribs on my right side.. any special stretches for that seeing as this video was more for the front part?
My injury was similar but has resulted in a palpable protrusion of the cartilage, xrays ruled out fracture. Have you eber heard of reduction for this injury? Feels like i have a piece of shrapnel sticking out of my body 3 weeks out, trying not to let it drive me nuts
Hmmmm. In all honestly, the timeline does not look like it will work out. I would hate to see you try and have more pain as a result. Just a thought...
So literally got smashed locking up a triangle and word for word what you described happened. I’m wanting to buy and electric stim device would that actually improve healing time or just numb pain?
Hey, thanks for this. So I popped my rib getting darc’d (shoulda tapped) two weeks ago. Thought i broke it but the guy who darcd me had me do the ol cobra stetch u showed and it popped back in. Problem is that now it pops “out” when driving or bending or usin that side, pops “in” when doing the seal pose. Hurts like a bastard each time. Is this something i just gotta live with now, even if it heals do i give up on playin guard a lot…?
I just started jujitsu and I got slammed twice on my 5th or 6th day and now my ribs are sore as hell, and on the left side (where I made contact with the ground) I feel a mild popping if I take a deep breath or move my left arm close to my body. This really sucks, I'm only 11 days into the class and I already have this injury. FML.
@@DrJoshJagoda There are some people at my gym who roll with respect, and will give tips or go slow since I'm a beginner. Others roll hard, like it's a cage match, regardless if I tell them I'm new. Sadly there's no way to know what kind of person they are until we start to spar. I'm really frustrated, because I want to go back asap and roll, but now I gotta sit out and wait for this shit to feel better.
I wrecked a motorbike and broke 2 ribs haven't been to the doctor yet. It's been about 2 weeks and I work concrete. Demo breathing does help for sure but how long should I expect the pain to last did I injure? Myself worse by working
One week in, and im having swelling still. And extreme sharp pain in every day life (i can barely roll out of bed, or stretch.) Its beginning to impact my posture. It was a prexisting injury that reoccured once again, however the first time it only took about a week before i was back to normal. Is it nomal to expect a longer recovery time for a reinjury?
This injury can last a bit longer since it is now compacted with other things but it sounds like you are having a lot of pain and discomfort. It may be worth checking out a professional to help you. Feel better.
@@errcoche hey there mate, I’ve inflamed my 6/7 intercostal muscle and it sticks out like elbow too, but it is getting smaller. Do you mind telling me how long it took for the ‘bump’ to disappear. My is 3 months right now.
@@rathernotsay1179 I had this injury 19 years ago and the lump is still there. #7 rib ripped right out of the cartilage, 4 months before pain started to go away.
I hurt my ribs due to motorcycle crash.pressing my chest on the bars..i have really painfull breathinh ang moving. Its been three weeks when may back ribs keeps on cracking and gives me so much pain. Ill try this exercise and breathing exercise. Hope u can give me more specific exercise for this
Unfortunately, I cannot as I would need specific details about your case. Since you had an accident, it can likely be caused by your crash. You may have broken ribs... If you have not already seen a professional, I would recommend it. There is a whole playlist I have on rib injuries with different advice and some different exercises. I know that's not the answer you may be looking for but it's a start. Best of luck and heal up quickly.
I think I bruised a rib during sparring last week. It doesn't hurt when I breathe or move but I feel it a lot when I'm on my back or getting up from the mat or bed. Not ideal with an mma fight in 2 weeks. I've been training lightly since and icing it and was told putting a hot towel on it is better. Is it? OSS
That can be a good therapy to help but I would get someone to help work the intercoastal muscles and other surround structures. Good luck in a couple weeks.
i have this exact injury but it’s been popping in and out very often every day for over a year. no pain, oddly lol. would this advice help me?? i want to start training again since there’s no pain
Day 2 of rolling and a large bluebells sat on my chest. Didn't even seem like a move. Seemed fine until the next day, 5 days later and I still can't comfortably breathe deep. I've broken ribs, this seems like it's just cartilage. How deep should we breathe if it hurts and was this recent? I want to get back at it
My rib was hurt during bjj when a friend did a headspin on my middle rib, towards the front center. AND I SNEEZED while watching this video.. which hurt!!!.. I can't even enjoy a full power sneeze without fear atm..
@@DrJoshJagoda Thank you, it truly is hell to be denied the joy of sneezing! This video really helped, I'm going to implement the stretches you suggested, and look into the taping vid.🙏
Very helpful video doc. This is exactly what happens to me. My partner was in my side guard and drilled his shoulder blade, full weight on tippy toes, then went knee on belly or side rib. It hurts so bad to the point where I can barely whip my own arse! Lol. I have noticed heating pad does wonders temporarily. Hopefully this heals quickly. Any other ideas on how to heal more rapidly or is RICE the best option? Thanks in advance for your response.
No idea what happend to my ribs, but I fall on my bicycle handlebars with ribs, but the crash wasnt crazy or so. After crash, all was kind a okey, didint felt much of a pain and I countinue to ride. Next day, after doing some excercises, I felt that part with a pain and now most of the sport stuff I do, it hurts. There is no bruising, sweeling. Couldnt find any information about what could it be...
If I only feel it mildly , very slight pain and it's only annoying when I try to workout with weights so I give up the chest workout, do less heavy in arms workouts and etc. Is that mean that I'll be fine in 1 week and it's not a real injury? or this is also bad and require at least 1 month for the healing?
Most rib injuries do not heal in 1 week. It is likely to be something worth looking into for treatment. If you keep hurting it with chest press workouts, it will delay your recovery.
Was playing half guard fighting off a darce against 220 pound mma guy and felt something shift in my ribs. Looked down and I can see the rip protruding out. Hurts like hell. I'm 43 so guessing I'm out 3 months. Does anyone know if this type of thing requires surgery?
You wouldn't know until you had an MRI or CT scan on what is really going on. Most of the time you do not need surgery but you will likely need an evaluation. I also made another video yesterday about this. Feel better! ruclips.net/video/D8-5z39RqRI/видео.html
Who's here because a fresh injury just happened? Cuz I do
3 days before competition too lol
IT happens! All the time.
Yep haha
Side mounted by a 300 pound guy. That's all it took lol
Yes. A year later.
Thanks Doc you’re the first person who has explains the symptoms perfectly, and actually provided some helpful insight into how to minimize the pay.
Glad it helped you! Thanks for watching!
I didn't realize I hurt my ribs until the next morning. I could only sleep on my back now, but after four days it's getting better. i'll do the exercises you show. thanks!
Heal quickly!
Mine felt a little bit for about 4-5 days, but got worse after day 5 and now hurts worse.
@@stevenroberts614 same here.. worse day 6 but I haven’t done any exercises.. just rest
I found ibuprofen to help quite a lot with the pain and inflammation. Was painful to breathe- with rest and ibuprofen, a week later everything feels much better. Haven’t trained yet, will probably hold off for another week or so. Rest with this injury seems to be key.
@@skiltywibblebe careful with any analgetic, it's a serious poison for liver and kidneys, especially if taken for longer than three daya. Side effects are not a joke
Thanks for the advice. 5 years ago, I hurt them after only 2 months of jiu jitsu when this muay thai guy crushed them with his legs in a rear naked choke. They've never been quite the same since. I started jiu jitsu a little over a month ago again, and about 2 weeks in, they're re-aggravated after another guy put his full weight on them. The x-ray showed no fracture, but for a while I was having this girdle of pain wrapped around both sides. Now it's mainly the left. Thanks again. Hopefully this and NSAIDs will help me be able to roll because my professor said I can only drill
Drill then Chill until you can come back safely
this is exactly the video i was needing to see. i took a heel to my ribs when my training partner went for a armbar when he tried to bring his leg across my stomach. ill try these techniques out, thanks!
happy healing!
Great that someone posted about this! It's so common, but almost no videos on it. How to best heal it so as to minimize chances of recurrence?
Please check out our Rib injury playlist, we have a lot more info on this topic!
I was rear naked choking a big guy in a friendly roll (it was successful and I got the tap)
However I was new to the game and heard a very clear loud pop.
I have recently discovered that this is indicative of a slipped (dislocated) rib that is popping out of the cartilage.
Will practise my breathing.
I have been out of workout/rolling for 2 weeks now. It sucks!
Thanks dude!
You're welcome. If it dislocated that is fairly unlikely but possible. Keep up the rehab.
Thank you for the advice. I hurt my ribs 3 years ago during my second lesson of BJJ and it's still hurting today. EMR didn't see anything broken and told me it was probably the cartilage and not the rib directly. Bad luck, this was in January when we had the biggest snowfall and I had no other choice than shovelling the snow which didn't help for recovery. After 3 years, it's still hurting. We can see the place where it happened and I still have difficulties to sleep on the side or my stomach, and there are some exercises I can't do anymore as it's really hurting (even hurting the muscle). Sometimes I even have the feeling my ribs are not "glued" and there's friction when moving. I went to the osteopath again yesterday. She tried to put it back in place, which helped a little bit but usually doesn't last long. I'll try your exercises, but don't hesitate if you have other ideas that could help. Thank you!
In addition to this, I would consider doing some abdominal exercises like bird dog, dead bug, and get some soft tissue done to the ribs and abdominal region if you can. Hope you heal up!
I had this injury yesterday trying to complete a sweep from full guard. Sucks. Thanks for making this video!
Heal up quickly! Thanks for watching.
Thanks so much happy to find this! most regular pages just say take rest
You're so welcome! FULL rest is NEVER advised
Hey man, I haven't been training for 4 months because I had my cartilage torn (I got flipped over pretty badly). I've done breath exercises maybe for like 2 weeks only and in my day to day life I breathe through my belly instead of my chest. I'm so excited to start training again yet I'm scared that I'll get injured again. I'm going to see my doc and I'll ask him if I can train but I would love to know your opinion. Also is guard really going to be that bad? I'm a white belt and I end up in that position pretty much all the time. Thanks for the vid
I wouldn't be able to give you the best answer without seeing you but I would make sure you go through the steps of breath work, mild core bracing, and training smart and drilling a but more. I wouldn't risk having guard as your dominant/primary position in a live roll if it was that bad.
Thank you doc! This is great information.
I broke it but at the back, right down the scapula. Any suggestions?
Bro very helpful video thank you for making. Exactly what happen to me yesterday I was bridging and shrimping out of mount and heard a pop/ pull... I was like shit. Today feels a lot better tho no brusing, maybe a little swelling deff can feel where it hurts and is tender. Its exactly how you described it in your video. Im gonna give it a month before I start sparing again, Ill drill in the mean time. My question is what do you think about like wearing a rib brace? I saw them on amazon. Thanks a lot bro stoked I found your video.
Sorry for the delay but I am very happy these videos help you! I am glad you are better and I am not a fan of the rib brace.
Funny, I broke it in SD at Victory MMA.
Thank you for the advice. 😁🙏
You are welcome. I used to train there and now at Atos. Glad you are well and thanks for watching.
Great information, thanks for sharing your knowledge.
Glad it was helpful!
Awesome vid thanks for posting. After feeling better will planks or side planks help at all?
They Should but you also need to practice in the future rotational movements.
THANKS SO MUCH FOR THE ADVICE. I'M SURE IT WILL TAKE A WHILE TO HEAL AS I AM NOT GOING TO STOP TRAINING.
Awesome. Jus train smart while you heal.
This happened to me today.. a leg squeeze against my ribcage while someone was on my back... I heard a pop, but I don't have a bump, or a bruise, nor do I see anything out of the ordinary physically speaking.. but I have pain when I engage the muscles. The injured area is further up, closer to my chest, on the side. Really sucks.
Feel better and heal quickly!
Thank you for your video! That was the only really informative piece of information regarding that injury I found in whole internet. I just had such injury two weeks ago. Ultrasound showed cartilage overlaping and now I have an ugly bump on my ribs. Is there still anything I can do with such asymethry? That bump really looks bad. Not very big but definitely making my ribcage asymetric even with tight t-shirts.
In terms of that bump it can sometimes reabsorb but its prob just going to look ugly and not affect you. But hey, you'll have a story to tell
@@DrJoshJagoda hey thanks! I kinda get used to the look already. Almost three months after injury my bones seem to be healed but I now do have pains in muscles around my ribs and even near to the backbone(even though injury was on a cartilage in the front).
Thank you for the advice! Iam new to bjj and this has become a big problem for me recently.
Happy to help!
Thanks Doc.
You're welcome. Thank you for watching.
Thanks for the advice. Will say that top game isn’t always safer. I just took an upkick to my injured ribs and it hurt like a SoB.
Time to smash them once you heal. just kidding. It is all pretty aggressive lets be honest.
Thanks for this! FRESH ON MY INJURY BUT CAN'T WAIT TO GET BACK! HEAL UP, BROTHERS!! OSS🤙
Ossss! Feel free to check out our rehab program on rib pain. I have made it extremely affordable.
@@DrJoshJagoda Will do, TY🤙
Great video josh
Glad you enjoyed it
Thank u so much doc sharing ur knowledge publicly.
My pleasure! Thank You for watching, I appreciate you
I Hurd a pop over a week ago from my left upper rib. I low sleeping in my left side and I can’t now. I painful. I definitely love to breathe from my diaphragm and stretch! So ty for this video. I was starting to feel better then the pain came back! I think because I was sleeping on my left side again. Ugh!! I can only sleep on my back right now sucks! But if it helps then I need to do it. Great video short and helpful! How long does it take to heal? I miss my workouts!😂🙏🏼
Glad you are starting off the healing process. You should be able to get back to some workouts soon but i find that they can linger around for at least a couple of months if they are stubborn or not treated well.
Very Valuable informations...I just popped out my rib yesterday, in a triangle position...Ouch!!
Thank you 🌟
Glad it was helpful and thanks for watching!
thanks
You're welcome!
What do you recommend to prevent it in future? Exercises to strengthen the core? It's happened to me twice now
I myself contracted a rib injury on two occasions, without any apparent traumatic event. Took about 6 weeks to heal both times.
I've had occasion to consult a Shiatsu masseuse and came away with advice and treatment involving placing pressure into
the areas between the ribs, often with a tool designed for that purpose, this so as to strengthen the tissue and prevent reinjury.
In another event, I hit my hand on a table in anger and bruised the base of the 5th metacarpal on the outside of the limb.
Ouch, that'll be another 6 to8 week ordeal. Stupid me. Just noted how two NBA players did the same of late, and learned
from my Landlord's building maintenance man that he, like the two NBA players actually broke bones. Ouch. Something
wrong with us humans, our issues with frustration can cause us to lose it and then bruise or break it. Very instructive
this matter of suffering self inflicted injury as it teaches us to moderate our rage and its expression. As I am learning yet again. Ouch.
Hope you are feeling better. Best of luck on your healing journey!
Thank you
Thank you for subscribing
For me we had a new white belt that was a 230lb rugby player … He quickly tried to forcefully push me in the top right rib cage below the chest. I fell back slightly,caught myself but twisted a little where I felt almost like a slight back cracking sensnsation. I won the roll but the next day felt tightness and slight tenderness in that same area. I did light yoga,isometrics and Wim Hof breathing.
I now feel just a little bit of tightness in that area but no discomfort breathing,sleeping or even doing plyometrics and core work. Should I take another week off just to be safe ?
What's that big boney bump that forms after the pop (aka chael sonnen rib). It's happened twice to me so far. No breaks on the xrays, so not sure what that bump is.
Could be the body laying down some additional collagen to help support the injury? I have seen these little nodules in some patients with rib strains.
I also have this as well. It causes mild pain .
Thanks f the input
you're welcome!
Cheers mate
Thank you! 🙏
You're so welcome!
8 months in went back to jiu jitsu for the first time since the injury and irritated the muscle tear and rib injury again. I’m very frustrated
do you have a lump on the rib?
You likely never got good healing and rehab done and/or you jumped too quickly back into jitz. In theory, this should have been healed up by now so when you restart jitz after 8 months you should be good to go.
Doctor, if cartilage doesn’t heal, then what exactly is meant by saying that this injury heals in 1-3 months? Whats going on in the body that makes this injury heal?
It can take 1-3 months + for cartilage injuries to heal naturally. Its too complicated to go over the physiology of healing via comments.
@@DrJoshJagoda thanks doc
Hey ive been dealing with the worst pain under my right shoulder blade its killing me THANK YOU i didnt think i injured my self its been years with upper back pain i knew it was my cartilage because it has a painful popthat takes my breathe
It sounds like it is in the shoulder blade and on the back! That said, it is likely a neck injury.
Could also be a rib and/or upper back
@@DrJoshJagoda thank you somuch you encourgaed me to talk to my doctor about this pain they told me i have curviture in my spine so now i have to see TOA for my back nowits a walk in clinic and they will let me in and get xrays done immediately apparently shen tilt up when laying on my right rib but only pulling pressureup but not lifting up it feels like my ribs are breaking
Hello, my hurt on my life right side, not in middle, do you have a video on this??
I would consider getting an image if you feel its not healing. This can reveal if there was a fracture and you can have an idea of what to do next. Let me know if you have any questions!
San Diego Spine and Sports Wellness should I still do this exercise?
@@pamelaclaybourne6258 You can try it and see what happens but if there is any pain stop.
San Diego Spine and Sports Wellness thank you
@@pamelaclaybourne6258 You're welcome
Thank you sir! 🙏
Most welcome!
If I did that stretch right now (assuming i can even get into that position) I’d scream and cry in pain
Try and see someone who can help
@@DrJoshJagoda nah I just let me heal and I’m alright now
Super ! Thank you
You're welcome!
Great video. Thank you.
Glad you liked it!
This is exactly what I needed.
I just started submission wrestling classes and I'm super sore 🙃 😫
Happy training and welcome to the club
Should we start doing these exercises right from the beginning of the injury, or do we need to wait a period of time first? I presume we use pain as our guide for how much and how intense to do it? As in, a little bit of discomfort is good, but actual pain is too far?
Pain is a good guide for sure. I would try to do just before discomfort.
Got tossed a few days ago and didn't really feel much pain until after class. I have no bruising and can jog, hit the heavy bag etc with minimal pain so I am not sure if it is fractured or just bruised? Waiting to have a xray done....this sucks!
Thinking of taking some bpc to help heal haha
I have seen mixed results with BPC157. Some say great things, others see no results. Consult your MD and see what they say.
So I sustained this exact injury a week ago. This is the best information specific to bjj guys… the only issue with me is I feel a pop or slip every time I try to bend down or rotate left… wondering if is more severe than just irritation.. X-ray and ct did not show dislocation/ tear or fracture so I don’t know.
I have the exact same injury. It slips or pops every time I lean forward or rotate. It’s super uncomfortable. I’m gonna try these exercises and see if it helps.
Good luck. Try some taping as well if needed
@@owenterry9310 hey dude so I don’t really have pain anymore but still I feel that slip. It used to hurt like hell after the slip but now it just gets a little sore. I guess I’m healing but it’s super frustrating because I want to train. But that slip is just awful. How are you doing with it?
@@DrJoshJagoda thanks doc. Is that “slip” something your pts are also experiencing?
@@hinglemcringleberry1644 hey how are you doing now just wondering?
opinions on peptides for treatment of the ribs, specifically bcp157?
I believe the FDA just banned it so you may have some time to get it still... That said, I don't really know much about the science and effectiveness behind it but I have had many patients say it has helped. A few have said it was not. I am sure this is not the best answer you are looking for but its what my experience with it is.
@@DrJoshJagoda it’s just that my ribs are always getting hurt while training so I’m confused as why because I’ve pretty much covered every other possible angles
I hope it gets better
Enjoy! thanks
Can I go to the gym/lift weights while having this rib injury? Thanks!
It happened approximately 1 year ago. Your suggestions are correct, I believe, because I did focus on strong breathing, flexibility, spine posture and overall strength. I didn't see a doctor, just because I'm that type. It seems like it will be discomfort during some activities for the rest of my life, but it was probably worth it. Good video.
Thanks for watching. I believe with the right things you can really aid in your corrections and continue exercise and training without the discomfort. I hope this helps. Put in the work and you will see the results!
Great video
Thank you and thanks for watching! I hope this helped you
Thank you I fractured a rib in class a month ago took 3 weeks off went back got stacked and passed and completely re injured my ribs the pain and burning came back. I don't know what to do. I will try your exercises
Sounds like you went back way too early. In addition to this stuff, you will need to learn positional techniques with BJJ and do some oblique work
Hi. This describes my injury exactly. Other than breathwork and cobra position, are there any other conservative exercises you’d recommend to heal? Also, what type of muscle strengthening exercises would help prevent this in the future?
You will want to do oblique exercises and some core stability exercises!
Question: my rib hurts right side - front and back- what to do. It hurts to the touch
Still feel the rib moving after two weeks. After reading comments, it’s common.
Does swimming help with opening chest? Slow free style laps?
I don't think swimming will help open the chest.
I was in half guard last night did a hard bridge and herd some tearing... no pain but when I heard it I stopped immediatly
Take it easy for a few days. Hope you recover well
Thanks so much Doc. NOTE: when pulling guard, pull head towards under your armpit, NOT onto chest.😂
My first day ever doing bjj my partner kneed me right in the ribs from side control drilling. Tbh it seemed like it was on purpose because he had an impossible time escaping when I was locked in on top. Maybe he felt I was giving too mich resistance
Obrigado... OSS
OSSSSS You're welcome! Thanks for watching the videos
I hv a competition next week and i just feelt everything u say😭😭
Well, you have a choice, you can keep training and risk more pain o injury. You can also try your best to heal in that time but its your call. Maybe its a good idea to train gently before going out and competing?
If the area spasms off and on is that a good sign of this injury
Spasms are a sign that there can be an irritation or injury
Had a rib injury from bjj on Friday. Still hurts after 3 days. Still cant really move
Feel better osssss
try ice for 20 min then heat.
That is, Ice packs on the spot then a heating pad on the spot,
What are the breathing techniques?
We often recommend Diaphragmatic breathing.
@@DrJoshJagoda awesome! Thank you so much! I was rolling last night and my partner literally rolled across my ribs and I felt this awful pain I have never felt before. I literally couldn’t breathe. My coats said that a rib popped out And I was like what! So been following your stretches and I subscribe to your channel. Thank you so much
My pain has gone after 3 months. However about a year on a still have clicking when I twist or lifting weights. It doesn’t hurt just feels W weird and unstable. I’ll give this a go.
enjoy it!
It feels like my rib popped out of place and now there is a lump along that part of my rib
Try and get that checked out and treated.
@@DrJoshJagoda Treated? I also have the lump on my rib after costochondral separation and it is permanent. The only thing a doc can do is surgically remove the lump which can potentially make you worse. Who wants to have their ribs removed.
Two months into BJJ got my shadow ribs from drilling escapes from back control. Shortly after coming back got a sweeping knee into the ribs, showed no fracture but pain was the worst. Took a year off because of that and first class back got a shoulder into my upper rib, felt the pop this time and now I’m going to get scanned. Idk what I’m doing wrong or if I’m too fragile for bjj, feeling discouraged
It may not be you at all, it could be the people you are rolling with.
Once you are back, I would do a lot less rolling, more drilling, and if you do spar, positional only and reset when out of the position. Heal quick!
I feel your pain brother. Had it pop out twice nice and was wondering that same thing
Just got this injury a few days ago and went to the ER. They showed no broken bones or fractures. I’m pretty sure it’s cartilage because I went back to BJJ today and it was a painful flipping feeling in my rib cage when rolling.
Thanks for watching but I hope you heal quickly. These things can be nasty and linger around.
tips for rib injury on the back side? opposite stretches?
Should be fairly similar!
Popped a rib last weekend trying to escape an armbar 🤦♂️ I’ve never felt so much regret and self loathing at the same time
I just heard this pop same location but in my back on the rib. Same recommendation? Thanks!!!
It the back, it may be part of the spine or the rib. The back part of ribs tend to heal faster than the front.
@@DrJoshJagoda Great do you recommend stim? Not fractured or broken. Just curious if they would help healing.
I got a fist punch into by rib some two years ago. It seemed to have healed completely. But then about a week ago I got pushed to the same spot and it hurts again... What could it be?
Sounds like rib injury/contusion which can also affect the cartilage.
@@DrJoshJagoda But everyone says it heals in a matter of months. How come I still have it after years of not feeling any sign of it?
About 12 years ago I got stacked really hard and there was a audible snap. I thought it was a rib it hurt so bad, but later figured it was cartilage as since it has healed into a pyramid or point that sticks out about a 1/4 inch, in the floating rib area. I think that I may have permanently disconnected one as when I'm stacked over like that stretching or working on breathing, i can feel one of the floating ribs like pop behind the other one like they're fingers crossing or something. It's annoying.
I hope you healed up!
has this gotten better ? if so what have you done. im have almost the same situation on my floating ribs and cartilage and just re injured it when I felt snowboarding. been putting ice and NSAIDS . happen almost 2 weeks ago and hurts still ... any recommendation would be greatly appreciated .
Thanks bradda, my ribs did more of a grinding gear popping sound if that makes sense.. and it was my lower back floating ribs on my right side.. any special stretches for that seeing as this video was more for the front part?
You're welcome. The breathing techniques and videos will help with all them!
My rib popped awhile ago in training the guy did knee on ribs what would i do?
Activity modification, taping, rehab, can all help.
My injury was similar but has resulted in a palpable protrusion of the cartilage, xrays ruled out fracture. Have you eber heard of reduction for this injury? Feels like i have a piece of shrapnel sticking out of my body 3 weeks out, trying not to let it drive me nuts
I find it is the area where the cartilage was damaged and there is a remodeling process at that site. This leaves some tenderness
I hurt my ribs really bad right before a tournament that is in 3 days. I hope i heal before that
Hmmmm. In all honestly, the timeline does not look like it will work out. I would hate to see you try and have more pain as a result. Just a thought...
So literally got smashed locking up a triangle and word for word what you described happened. I’m wanting to buy and electric stim device would that actually improve healing time or just numb pain?
That wont really help healing time, just will help with pain.
Hurt years ago. Still hurt. Bump is still there on both sides. Seems like they are still out…
I just replied to your last comment. Let me know if you have any questions.
All here because the arm bar went wrong???🤣 Thank you very much from Rome 🇮🇹
Thanks for watching!! Hope to come visit one day
Hey, thanks for this. So I popped my rib getting darc’d (shoulda tapped) two weeks ago. Thought i broke it but the guy who darcd me had me do the ol cobra stetch u showed and it popped back in. Problem is that now it pops “out” when driving or bending or usin that side, pops “in” when doing the seal pose. Hurts like a bastard each time. Is this something i just gotta live with now, even if it heals do i give up on playin guard a lot…?
Rib pain tends to linger around a bit you should be good if you make a slow and steady transition.
I just started jujitsu and I got slammed twice on my 5th or 6th day and now my ribs are sore as hell, and on the left side (where I made contact with the ground) I feel a mild popping if I take a deep breath or move my left arm close to my body. This really sucks, I'm only 11 days into the class and I already have this injury. FML.
Sorry to hear that but when this happens I question the training partners you have....
@@DrJoshJagoda There are some people at my gym who roll with respect, and will give tips or go slow since I'm a beginner. Others roll hard, like it's a cage match, regardless if I tell them I'm new. Sadly there's no way to know what kind of person they are until we start to spar. I'm really frustrated, because I want to go back asap and roll, but now I gotta sit out and wait for this shit to feel better.
I got hit by roundhouse kick 💔
I wrecked a motorbike and broke 2 ribs haven't been to the doctor yet. It's been about 2 weeks and I work concrete. Demo breathing does help for sure but how long should I expect the pain to last did I injure? Myself worse by working
Its hard to say since it was injured in a trauma. In most cases this type can heal in about 6-8 weeks... Make sure you stay in touch with your Dr.
One week in, and im having swelling still. And extreme sharp pain in every day life (i can barely roll out of bed, or stretch.) Its beginning to impact my posture. It was a prexisting injury that reoccured once again, however the first time it only took about a week before i was back to normal. Is it nomal to expect a longer recovery time for a reinjury?
This injury can last a bit longer since it is now compacted with other things but it sounds like you are having a lot of pain and discomfort.
It may be worth checking out a professional to help you. Feel better.
I tore my costal area! It sticks out like an elbow now! Bjj.
Sorry to hear that. Make sure you get that checked out and start with breath work and breathing patterns.
Mine stuck out initially but has gone back and into place. Going to do my best to sit out and rehab. Don't want a chronic problem with this.
@@errcoche hey there mate, I’ve inflamed my 6/7 intercostal muscle and it sticks out like elbow too, but it is getting smaller. Do you mind telling me how long it took for the ‘bump’ to disappear. My is 3 months right now.
@@rathernotsay1179 I had this injury 19 years ago and the lump is still there. #7 rib ripped right out of the cartilage, 4 months before pain started to go away.
I hurt my ribs due to motorcycle crash.pressing my chest on the bars..i have really painfull breathinh ang moving. Its been three weeks when may back ribs keeps on cracking and gives me so much pain. Ill try this exercise and breathing exercise. Hope u can give me more specific exercise for this
Unfortunately, I cannot as I would need specific details about your case. Since you had an accident, it can likely be caused by your crash. You may have broken ribs... If you have not already seen a professional, I would recommend it. There is a whole playlist I have on rib injuries with different advice and some different exercises. I know that's not the answer you may be looking for but it's a start. Best of luck and heal up quickly.
I think I bruised a rib during sparring last week. It doesn't hurt when I breathe or move but I feel it a lot when I'm on my back or getting up from the mat or bed. Not ideal with an mma fight in 2 weeks. I've been training lightly since and icing it and was told putting a hot towel on it is better. Is it? OSS
That can be a good therapy to help but I would get someone to help work the intercoastal muscles and other surround structures. Good luck in a couple weeks.
@@DrJoshJagoda Thank you
i have this exact injury but it’s been popping in and out very often every day for over a year. no pain, oddly lol. would this advice help me?? i want to start training again since there’s no pain
This can definitely help. Check out our rib injury playlist, that has more info so you can get back to training. Osss
Day 2 of rolling and a large bluebells sat on my chest. Didn't even seem like a move. Seemed fine until the next day, 5 days later and I still can't comfortably breathe deep. I've broken ribs, this seems like it's just cartilage. How deep should we breathe if it hurts and was this recent? I want to get back at it
Breath deep that you get some core bracing but without any irritation of the ribs.
Would the same apply for a bruised stenrum, i got swept and landed heavily on my back ribs feels fine sternum awkward pain?
I would say yes initially.
My rib was hurt during bjj when a friend did a headspin on my middle rib, towards the front center.
AND I SNEEZED while watching this video.. which hurt!!!..
I can't even enjoy a full power sneeze without fear atm..
Sorry to hear that I hope you heal up. Watch our video on taping as this can help.
@@DrJoshJagoda Thank you, it truly is hell to be denied the joy of sneezing! This video really helped, I'm going to implement the stretches you suggested, and look into the taping vid.🙏
Very helpful video doc. This is exactly what happens to me. My partner was in my side guard and drilled his shoulder blade, full weight on tippy toes, then went knee on belly or side rib. It hurts so bad to the point where I can barely whip my own arse! Lol. I have noticed heating pad does wonders temporarily. Hopefully this heals quickly. Any other ideas on how to heal more rapidly or is RICE the best option? Thanks in advance for your response.
Practice better breathing patterns since you are injured. Train a bit differently too!
No idea what happend to my ribs, but I fall on my bicycle handlebars with ribs, but the crash wasnt crazy or so. After crash, all was kind a okey, didint felt much of a pain and I countinue to ride. Next day, after doing some excercises, I felt that part with a pain and now most of the sport stuff I do, it hurts. There is no bruising, sweeling. Couldnt find any information about what could it be...
Sometimes it can just be injured Costal Cartilage
If I only feel it mildly , very slight pain and it's only annoying when I try to workout with weights so I give up the chest workout, do less heavy in arms workouts and etc. Is that mean that I'll be fine in 1 week and it's not a real injury? or this is also bad and require at least 1 month for the healing?
Most rib injuries do not heal in 1 week. It is likely to be something worth looking into for treatment. If you keep hurting it with chest press workouts, it will delay your recovery.
@@DrJoshJagoda thanks
Was playing half guard fighting off a darce against 220 pound mma guy and felt something shift in my ribs. Looked down and I can see the rip protruding out. Hurts like hell. I'm 43 so guessing I'm out 3 months. Does anyone know if this type of thing requires surgery?
You wouldn't know until you had an MRI or CT scan on what is really going on. Most of the time you do not need surgery but you will likely need an evaluation. I also made another video yesterday about this. Feel better!
ruclips.net/video/D8-5z39RqRI/видео.html
Would you say a bony lump is probable, I went to a physiotherapist with a bony protrusion on my rib and she said it was a injured ligament in the rib?
It can happen for sure. I cannot say what it is without seeing you but with rib issues to the costal cartilage you can see this happen.
@@DrJoshJagoda Yeah thanks, I just needed some reassurance. I do have a slight bit of health anxiety, even though I went to a specialist.
This keeps happening to me.