Did it again. I seem to injure my ribs at least once a year. Two months ago grappling and again I caught a spinning back kick this week. (different sides thankfully)
Seems to take at least 6 weeks to heal when it gets injured. Makes continued training difficult due to the wince factor on blocking and striking.
Anyone have any advice on how to speed healing in this area. Not broken just bruised.
Heat, ice, rest?
Just grin and bear it?
Fred
Rib injuries
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Bill Glasheen
- Posts: 17299
- Joined: Thu Mar 11, 1999 6:01 am
- Location: Richmond, VA --- Louisville, KY
Rib injuries
There are a few good rules of thumb for rehabilitating an injury.
Actually...it does matter whether or not the rib is broken. If a bone is broken, you cannot "rehabilitate" it like you can a bruised bone or injured intercostal muscles.
* If a rib is broken, you need to rest - period. How long depends on the kind of break and your age. I would say minimum 3 or 4 weeks.
* If you know for certain (from an X-Ray) that a rib is not broken, then you can rehabilitate a bit more aggressively. For almost all injuies this is the general rule of thumb:
1) R.I.C.E. (rest, ice, compression, elevation)
2) After 1 to 3 days (depending on the severity of the injury), you can start gentle rehabilitative exercise and moist heat.
"Bruised ribs" are tough but not impossible to rehabilitate. Chances are the damage that is not a bone bruise is to the intercostal muscles. You will know they are hurt if you experience pain when you cough or laugh (same thing for a broken rib, so be careful!!). These muscles are extremely difficult to exercise. Best thing to do is ibuki or dragon breathing. In other words, do deep breathing by resisting the inhale with your nostrils, and resisting the exhale with the epiglottis (throat). Once you can do this without a lot of pain, then work your way into the weight room and do any traditional upper-body routine.
Good luck!
- Bill
Actually...it does matter whether or not the rib is broken. If a bone is broken, you cannot "rehabilitate" it like you can a bruised bone or injured intercostal muscles.
* If a rib is broken, you need to rest - period. How long depends on the kind of break and your age. I would say minimum 3 or 4 weeks.
* If you know for certain (from an X-Ray) that a rib is not broken, then you can rehabilitate a bit more aggressively. For almost all injuies this is the general rule of thumb:
1) R.I.C.E. (rest, ice, compression, elevation)
2) After 1 to 3 days (depending on the severity of the injury), you can start gentle rehabilitative exercise and moist heat.
"Bruised ribs" are tough but not impossible to rehabilitate. Chances are the damage that is not a bone bruise is to the intercostal muscles. You will know they are hurt if you experience pain when you cough or laugh (same thing for a broken rib, so be careful!!). These muscles are extremely difficult to exercise. Best thing to do is ibuki or dragon breathing. In other words, do deep breathing by resisting the inhale with your nostrils, and resisting the exhale with the epiglottis (throat). Once you can do this without a lot of pain, then work your way into the weight room and do any traditional upper-body routine.
Good luck!
- Bill
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f.Channell
- Posts: 3541
- Joined: Thu Oct 21, 1999 6:01 am
- Location: Valhalla
Rib injuries
Thanks Bill,
Doesn't hurt when I cough or laugh, more from using arms to lift out of a chair or that kind of thing. Feels better already but that nagging pain on blocking and striking will probably stay around for a few weeks. I'll try the breathing exercises.
Sensei Van will have to understand when I do a few dead fish katas in the TC tonight.
Fred
Doesn't hurt when I cough or laugh, more from using arms to lift out of a chair or that kind of thing. Feels better already but that nagging pain on blocking and striking will probably stay around for a few weeks. I'll try the breathing exercises.
Sensei Van will have to understand when I do a few dead fish katas in the TC tonight.
Fred
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Gary Santaniello
- Posts: 288
- Joined: Thu May 06, 1999 6:01 am
- Location: Randolph Ma USA
Rib injuries
Fred,
Grin and bear it ! (smile)
I had both fractured and bruised ribs on different occassions. Seemed like closer to two or three months, if i remember correctly.
Welcome to the club !
------------------
Gary S.
Grin and bear it ! (smile)
I had both fractured and bruised ribs on different occassions. Seemed like closer to two or three months, if i remember correctly.
Welcome to the club !
------------------
Gary S.
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Bill Glasheen
- Posts: 17299
- Joined: Thu Mar 11, 1999 6:01 am
- Location: Richmond, VA --- Louisville, KY
Rib injuries
Fred
That's a good sign. Once you've had a few days to rest, the best thing to do (assuming no ribs are broken) is to move. Motion and exercise bring oxygen and nutrients to the damaged tissue, and carry away the toxic byproducts of tissue damage.
And yes, start with the fish and gently work your way back to the tiger. I like to tell people that they should NOT take analgesics (aspirin, ibuprofen, aceteminophen, etc) during the exercise phase of recovery as the pain is an important messenger. It'll tell you how far to push yourself. You can use the painkillers at night to help you rest comfortably.
- Bill
That's a good sign. Once you've had a few days to rest, the best thing to do (assuming no ribs are broken) is to move. Motion and exercise bring oxygen and nutrients to the damaged tissue, and carry away the toxic byproducts of tissue damage.
And yes, start with the fish and gently work your way back to the tiger. I like to tell people that they should NOT take analgesics (aspirin, ibuprofen, aceteminophen, etc) during the exercise phase of recovery as the pain is an important messenger. It'll tell you how far to push yourself. You can use the painkillers at night to help you rest comfortably.
- Bill
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Bill Glasheen
- Posts: 17299
- Joined: Thu Mar 11, 1999 6:01 am
- Location: Richmond, VA --- Louisville, KY
Rib injuries
Fred
If you don't do traditional weights, there's another more traditional way to do rehabilitation from an injury. Just do your kata with dynamic tension. But make sure you breathe with your tense movements. You do not want to strain while breath-holding.
Actually this is a great way to cross train with your karate. Just make sure you relax when you have healed.
- Bill
If you don't do traditional weights, there's another more traditional way to do rehabilitation from an injury. Just do your kata with dynamic tension. But make sure you breathe with your tense movements. You do not want to strain while breath-holding.
Actually this is a great way to cross train with your karate. Just make sure you relax when you have healed.
- Bill
-
f.Channell
- Posts: 3541
- Joined: Thu Oct 21, 1999 6:01 am
- Location: Valhalla
Rib injuries
Gary,
No pain no gain right! For 2 or three months it must have been a fracture. I hovered a little above fish level last night, but made it through. Another tc'er ruptured his achilles last week, better to have a rib sore anyday!
Bill,
Thanks for all the good tips, as I get older i'll have to be more careful as far as treatment goes.
fred
No pain no gain right! For 2 or three months it must have been a fracture. I hovered a little above fish level last night, but made it through. Another tc'er ruptured his achilles last week, better to have a rib sore anyday!
Bill,
Thanks for all the good tips, as I get older i'll have to be more careful as far as treatment goes.
fred
