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 M...  

Intercostal Muscle Strain    • Intercostal Muscle Strain  

Normal Breathing AKA Diaphragmatic Breathing and Belly Breathing    • Normal Breathing AKA Diaphragmatic Br...  

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 111. Insertion: Ribs 212. Action: Ribcage expansion through elevation and separation of ribs.
Internal Intercostal Muscles: Aid in forced expiration. Origin: Ribs 212. Insertion: Ribs 111. 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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