How To It is possible to heal a rib muscle strain.
It can be difficult to breathe without pain if you strain a rib muscle.A strain is when the muscle has been pulled in an unnatural way or partially torn.If you've reached for something, been in an accident, fallen, or play sports that use your upper body, it can happen.If you have a chronic cough, you can strain your rib muscles.It can take anywhere from 6 to 12 weeks to feel normal again, so take time off from physical activities until your rib is healed completely.If you can't sleep or have trouble breathing, you should see a doctor.
Step 1: Lift heavy objects until your rib is healed.
If you do too much activity when you are injured, you could prolong your recovery time.Take it easy and rest as much as you can.If you go on full bed-rest, you could accumulate fluid in your lungs.Your doctor can excuse you from the work if it requires physical labor.If you can't afford to take more than a few days off work, your boss may be able to set you up with something less physically taxing until your rib muscle is back to normal.If you choose to lie in bed for the first day or two, get up every hour or so and walk around for at least 5 to 10 minutes to prevent bed sores.Since a lot of tissue repair happens while you sleep, you should get as much sleep as you can.
Step 2: If you want to avoid twisting your body or reaching for things, keep your torso elevated.
A strained rib muscle can make moving your torso and arms painful.Try to focus on your breathing as you recline in a comfortable position with your torso slightly elevated.If you want to avoid stretching the pulled rib muscle, try to rest it as much as possible.If you want to elevate your torso when you go to sleep, place 2 to 3 pillows under your head.It will relieve swelling and make breathing easier.
Step 3: For 20 minutes, apply a cold pack to your ribs.
Wrap a bag of ice in a thin towel and hold it on your ribs for 20 minutes at a time several times a day or as needed.A bag of frozen veggies wrapped in a towel will do the trick.The excessive cold can burn your skin if you apply an ice pack or ice bag directly to your ribs.Over-icing reduces blood flow to the area, so wait at least 60 minutes between icing sessions.
Step 4: You can use heat therapy to relax your muscles.
To help your muscles relax, apply a heating pad or warm towel to your ribs.It's best to apply heat after the first 2 to 4 days.It takes more or less time depending on the severity of your injury, and heat should only be used once the initial swelling has gone down.It's great to speed up the recovery of strained muscles.
Step 5: Take over-the-counter drugs to relieve pain.
If you have rib muscles that are swollen you can use OTC medications to ease them.If you read the instructions on the package, you should take 1 to 2 capsule every 4 to 6 hours.Don't take 2 different types of OTC pain medications at the same time.If you take blood thinners or antidepressants, talk to your doctor about taking an alternative.It is possible to cause gastrointestinal or bleeding issues if you combine these drugs with Ibuprofen.Don't take naproxen if you've ever had a stomach ulcer, heart failure, or other problems.If you have ever had liver disease, don't take acetaminophen.
Step 6: If coughing causes your strain, use a cough suppressant.
A persistent cough can cause injury to the muscles around your ribs.If your cough was the cause of your strain, you should talk to your doctor about using a cough suppressant.dextromethorphan is one of the common cough suppressants.
Step 7: After the first 48 hours, soak in a hot bath.
Relax for 15 to 20 minutes after adding 2 cups of Epsom salts to your hot bathwater.Don't do it before 2 days after your rib strain because it's part of your heat therapy.magnesium is a mineral that supports your muscles functioning.You can fill a large mixing bowl with 1/2 cup (64 grams) of Epsom salt and 16 cups of hot water.Take a towel and stir it around to get rid of as much salt as possible.When the towel is no longer warm, lay it over your rib muscle.Adding a few drops of lavender oil to your bath will help relieve pain and inflammation.
Step 8: Every hour, perform deep breathing exercises.
You can breathe through your nose if you hold a pillow against your injured ribs.Hold your breath for 3 to 4 seconds and let it out slowly.To complete the exercise, repeat this sequence 5 to 10 times.Your lower belly should rise and fall with each inhale and exhale.It may hurt to breathe with a strained rib muscle, but long periods of shallow breathing can cause infections and pneumonia.The Wim Hof method, which is a type of deep breathing exercise, can help reduce pain and inflammation.Staying hydrated, getting plenty of sleep, and eating the right amount of food will help your muscles heal faster.
Step 9: Don't eat inflammatory foods while you heal.
It is possible to reduce stress on your body by eating anti- inflammatory foods.Try foods such as berries, leafy greens, beets, beans and lentils, whole grains, avocados, and green tea.Good anti-inflammatories include spices like ginger and turmeric, as well as healthy fats like fish, nuts, and vegetable oils.Red meats, greasy foods, processed foods and foods rich in sugars can promote inflammation and slow down the healing process.Foods with a low glycemic index include beans and lentils, sweet potatoes, non-starchy fruits and vegetables, and whole grains.White potatoes and bread made from bleached flour are not good for you.
Step 10: If your pain is severe, you should schedule a doctor's appointment.
If the pain is so bad that you can't sleep, see your doctor as soon as possible.They may give you muscle relaxants or painkillers to make you feel better during your recovery.They can tell you the severity of the strain and how long it will take you to recover from it.
Step 11: If you have trouble breathing, seek immediate medical care.
If you can't take a single breath, call an ambulance.It's possible that you have a torn rib muscle or a fractured rib.If you want to go to the hospital, call an ambulance, or have someone else drive you.
Step 12: Tell your doctor what happened.
Let them know if you've been involved in a car accident or play sports.How it happened can give them a clue as to how bad the strain is.Prepare for them to examine and touch parts of your torso.Any repetitive motion can strain your rib muscle, from chopping wood to painting or playing sports.
Step 13: Your doctor can test your range of motion.
To figure out the scope of your injury, your doctor may want you to lift your arms and move your torso.You'll need to rate your pain on a scale from 1 to 10, with 1 being no pain and 10 being excruciating pain.It may be difficult, but remember to breathe.You can be told to twist or bend your torso from one side to the other.Your doctor will assess your strain on a scale of 1 to 3, with 1 being a mild strain, 2 being damaged muscle fibers, and 3 a complete muscle tear that may require surgery.If you have a lot of pain or swelling, your doctor may inject lidocaine or corticosteroids into your rib area.
Step 14: If your doctor suggests it, you should book an appointment.
The doctor can see an image of your injured rib muscles.They can figure out the severity of the injury and recommend a course of treatment.If your doctor works in a hospital, they may be able to take the test the same day.3 hours before the procedure, you may need to avoid drinking or eating.Your doctor will let you know if this is the case.It is recommended that you wear metal-free clothing to your appointment.If you're pregnant, tell your doctor about the machine they'll use to take an image.
Step 15: If your doctor prescribes a muscle relaxant, you should take it.
Stimulating your nervous system can relieve pain and spasms.30 minutes before bed is when you should take the recommended dose.Depending on the strength of the prescription, the effects last anywhere from 4 to 6 hours.If you're looking for an alternative to prescription muscle relaxants, you may be able to take up to 500mg of magnesium citrate.Discuss with your doctor if this is a safe or effective treatment for you.If you're taking muscle relaxants, don't drink alcohol because the combination can make you feel worse.When you're taking muscle relaxants, don't drive or operate heavy machinery.If you have a history of substance abuse, talk to your doctor about alternatives to muscle relaxants.
Step 16: Ask your doctor to refer you to a therapist.
A physical therapist can help you with exercises to speed up your recovery.If you have any questions about sleeping or stretching, they can answer them.Refer to your healthcare plan to find out if physical therapy is covered.You may have to pay a co-pay for each session if it is covered.