Intercostal Strain / Tear

[LeoTC]

Dealt with them in the past, but this one feels a touch nastier. Actually hurts if I'm jarred in the car or stepping down too quickly.

I'd like to take an active approach to rehabbing it, while working around if on chest days.

I know that they're more stabilizers than anything. They'll be worked during any pressing movements of extensions that require the upper body / chest remain somewhat fixed. But I don't want to over do it.

Any ideas for movement's that'll target them more directly? Just to push some blood through the area.

I can't think of anything really beyond something like a pull-over, but even that's not really the focus of the movement.

 

[Btcowboy]

Dealt with them in the past, but this one feels a touch nastier. Actually hurts if I'm jarred in the car or stepping down too quickly.

I'd like to take an active approach to rehabbing it, while working around if on chest days.

I know that they're more stabilizers than anything. They'll be worked during any pressing movements of extensions that require the upper body / chest remain somewhat fixed. But I don't want to over do it.

Any ideas for movement's that'll target them more directly? Just to push some blood through the area.

I can't think of anything really beyond something like a pull-over, but even that's not really the focus of the movement.

I feel ya in this one. I had flail chest a few years back on 4 ribs due to my chest hitting the steering wheel at 50 mph. Anyways took me 2 full years to heal and couldn't sleep laying down for those 2 years. Fast forward to me in the gym, I did find I tended to strain or tear them doing skullcrushers and the like if I went to heavy. Always setting me back while they healed. I never really did get a good answer on healing them. I just kept working out and around the pain. Knock on wood of late I have not had any issues with them. I dropped the weight down on my skull crushers and worked them back up, I think that and adding dumbell pullovers have helped but that's just anecdotal so take it for what its worth