Intercostal Muscle Strain Rehabilitation
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- Опубликовано: 15 авг 2023
- Dr Ozello's Sports Medicine Report: Intercostal Muscle Strain Rehab
Intercostal Muscle Strain Rehab: Long recovery time frame.
*Disclaimer: Viewing this video does not take the place of seeing a medical professional, working with a nutritional professional. working with a rehabilitation specialist and working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a nutritional profession to develop individualized nutrition strategies. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Please work with a rehabilitation specialist to develop and oversee your rehab program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Always perform all exercises through a symptom free range of motion. Begin your training at your current health, fitness and strength levels. Increase intensity in small gradual calculated increments. Please use nutritional strategies that are designed to work for your individual needs.
General guidelines: Always work through a symptom free range of motion. Never perform an exercise that elicits or intensifies symptoms. Start at your current health and fitness level. Remember you are rehabbing an injury, not training for a competition. Move into a stretch slowly, hold a mild comfortable stretch and move out of the stretch slowly. Increase intensity in small gradual calculated increments. Get adequate rest between rehab session. Utilize sound nutritional and supplementation strategies that work for you. Maintain detailed training and nutritional journals. Continually modify your program to what provides you with the best results.
Start with Normal Breathing (AKA Diaphragmatic Breathing and Belly Breathing) in a supine position.
Slowly advance to rib cage expansion exercises. Expand the rib cage slowly while inhaling, then exhale slowly. Perform these motions through a symptom free range of motion, even if the amount of motion is very small. Gradually increase the amount of rib cage expansion. Start in a supine position and slowly advance to seated, quadruped and standing positions. Start with your arms by your side and gradually advance to placing the arms in a number of positions, such as a ninety degree angle from the trunk and then overhead. Advance the arm positions in small gradual calculated increments.
Next perform slow and controlled rib cage and spinal range of motion exercises through a symptom free range of motion. Even if that motion is minuscule. Seated Spinal Motions: Rotation, lateral flexion, flexion and extension. Start with your hands on your hips and gradually advance to placing the arms in a number of positions, such as a ninety degree angle from the trunk and then overhead. Advance the arm positions in small gradual calculated increments.
Advance to slow static stretches of the trunk. Move into the stretch slowly, hold a mild comfortable stretch, then move out of the stretch slowly.
Proceed to strength training. Start light and gradually increase resistance.
Slowly advance to sport specific training.
Two Minutes of Anatomy: Intercostal Muscles • Two Minutes of Anatomy...
Intercostal Muscle Strain • Intercostal Muscle Strain
Normal Breathing AKA Diaphragmatic Breathing and Belly Breathing • Normal Breathing AKA D...
Intercostal muscle strain is the most common cause of muscular chest wall pain, accounting for up to 50% of cases. Intense sharp, stabbing, tight, spasm, stiffness, dull, deep ache and point tenderness in the intercostal space.
Intercostal Muscles: Anatomy
Mainly involved in the mechanical aspect of breathing. Function to expand and decrease size of chest cavity to facilitate breathing. Three layers.
External Intercostal Muscles: Aid in normal and forced inhalation.
Origin: Ribs 1-11. Insertion: Ribs 2-12. Action: Ribcage expansion through elevation and separation of ribs.
Internal Intercostal Muscles: Aid in forced expiration. Origin: Ribs 2-12. Insertion: Ribs 1-11. Action: Decrease transverse dimensions of ribcage through rib depression and inward bending.
Innermost intercostal muscle: Deepest layer of internal intercostal muscles. Separated by a neurovascular bundle.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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Hey dr I have a question, I’ve been diagnosed with a intercostal muscle sprain but I felt a pop. Would you recommend getting another opinion. No imaging was done.
If I were you, I would get a second opinion. I would see a Doctor of Chiropractic for evaluation, diagnosis and treatment. You may have a Rib Subluxation along with an Intercostal Muscle Strain. Here is a link to my video on Rib Subluxation ruclips.net/video/s3HykHCRERY/видео.html
Dr Ozello, Your video has told me the reason for my right chest pain. I had a Minimally Invasive Heart surgery for Mitral Valve Repair almost 3 months ago and I am still in pain because of the surgeon going through my intercostal muscle for the heart procedure. I was told very little about the recovery for this, example, Don't lift over 10 lbs. or strain. Now I have hope this will get better thanks to you. Am I on the right tract with your exercises? I have started Physical Therapy. Thank you and God Bless you.
You're welcome. Thanks, I appreciate the feedback. Start with the basic exercises and gradually progress in intensity.
Is it common for avid golfers to experience this injury? This is the second time in nine months I've strained it. The first time was terrible. This time, I can cough and laugh with almost no pain compared to the first occurrence, but sleeping has been rough, along with certain bends and twists. Maybe it's rib subluxation, although I never heard a pop; there is some acute pain in my back. I can't find your symptoms video. Do you have any recommendations or links for stretches, possibly golf-focused, to prevent this from happening again?
Excellent questions. Yes, an intercostal strain is common among golfers due to the rotation of the trunk and the torque on the rib cage and spine. A pop does not need to be felt for a rib subluxation to occur. Here is a link to my video Rib Subluxation ruclips.net/video/s3HykHCRERY/видео.html
I do not have any golf focused stretches or exercises but if I were you I would perform slow static stretches for my rib cage, spine, chest and back after golfing. I would perform a warm-up before golfing that consists of dynamic motions for the spine, rob cage, shoulder, back and chest.
Here are links to several of my videos that should provide you useful information.
Low back Pain: Golf
ruclips.net/video/3PxuCRYWHmU/видео.html
Oblique Muscle Strain Rehab ruclips.net/video/6PoMQseDxNY/видео.html
Please let me know if you have any questions.
@drdozellodc thank you so much. Seeing chiropractor for adjustments today. Hopefully it speeds up healing. I hate not being active.
@@jasonpeterson8373 Excellent, I glad to hear it.
I was diagnosed with an intercostal strain after jujitsu (x-ray showed no break). It's 2 weeks on and I feel a lot better, but there's still a lump/protrusion on the bottom of the rib cage on the right that is sore to touch. Is it normal that it takes so long for this to go?
The tenderness may take time to dissipate. If I were you, I would see a Doctor of Chiropractic and a massage therapist.
I have intercostal muscle strain but I don't seem to be getting any better. Should I be more patient with my rehab exercises or look into physio? also can you do weights with intercostal muscle strain?
If I were you, I would schedule to see a Doctor of Chiropractic for evaluation, diagnosis and treatment. I would continue performing the rehab exercises on a consistent basis. I would lift weights but would avoid any exercise that elicits or intensifies symptoms.
I am the same way. Doesn’t seem to be going away. I believe my injury came from golf
@@tgtheiii7147I got it from golfing, rested a month with new core stretches being implemented and the went out for a range session and the pain came right back, sucks because I want to be golfing and sat out over a month already and looks like another road to recovery ahead of me
@@tgtheiii7147 same
I believe I got my intercostal muscle strain from golf, literally during the best game of my life, so this really sucks. I don’t have health insurance and can’t really afford to go to a chiropractor. Trying to find solutions is proving quite difficult. I’m just taking acetaminophen, ibuprofen, creatine and icyhot everyday. Barely helps
Hello Doctor Ozello! I have a rib problem. It's been 4 days now that my ribs hurt. 4 days ago, I was doing cardio squats, and when I finished doing them, my left ribcage hurt. It hurts when I lie down (facing up) and if I keep lying down the pain will increase and the pain will be like a sharp pain and it will slowly go to the part where my heart is located. When I get up, walk or sit, my left rib doesn't hurt too much but I can feel a slight pain sensation in my lower left rib and lower left back. If you have a solution please help me. I can't lie down and sleep because my left rib hurts. 😭
If I were you, I would see a Doctor of Chiropractic for evaluation, diagnosis and treatment. Here is a link to a video that should provide you useful information Rib Subluxation AKA "Rib Out" ruclips.net/video/s3HykHCRERY/видео.html Please let me know if you have any questions.
@@drdozellodc Yes, sure, if there is anything I will definitely come back here and will ask you about it for more help. Thanks for your reply and help, Doctor. Very appreciated. 🙏
@@user-tk4bn6rn1f You're welcome
This is a recurring injury that I've had happen off and on for about 30 years. It happened again yesterday while doing an ab wheel rollout. My questions is how soon should I begin rehabilitation if it just happened and is still in the acute sharp pain phase? Should I just do nothing but rest for a few days first before trying anything? Thanks
If I were you, I would start the Rehab immediately.
@@drdozellodc ok thank you for the reply!
@@martysurette9212 You're welcome!
Is using a foam roller ok for these strains?
It will be difficult to directly target the intercostals with the foam roller. But you can foam roll the surrounding muscles
@@drdozellodc thank you.
I am struggling with my recovery. Get final MRIs Friday.
When is the right time to consider surgery?
@@dannythomas9885 You're welcome
@@dannythomas9885 If I were you, I would do everything I could before even considering surgery.
Hey doc, mine is in my left rib. Do you think I could get away with working my right tricep/bicep? I’ve tried it and feel no pain.
Yes, If I were you, I would continue to train my arms if arm training is not aggravating my intercostal strain.