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The pectoralis major muscle is the large muscle that covers the chest. A pectoralis strain refers to a tear in this muscle, which can cause a sharp pain in the chest and upper arm. The treatment for a pectoralis strain depends on its severity, which is graded from 1 to 3. Most pectoralis strains heal within a few weeks, but more severe tears may require surgery and can take 6 months or longer to heal. In the first 24–48 hours after a pectoralis strain, it is critical to rest and ice the injury to control swelling and limit damage to the muscle.
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What You'll Learn
Rest and ice the injured area
Resting the injured area is crucial for healing a pectoral muscle strain. This means avoiding strenuous activities, especially those that increase blood flow to the injured muscle, such as hot showers, pectoralis stretching, heat rubs, massage, alcohol consumption, and excessive use of the arm. It is also important to rest between weightlifting reps and allow for adequate recovery time between heavy lifting days.
Icing the injured area is another important aspect of healing a pectoral muscle strain. Ice helps decrease swelling and can be applied using crushed ice wrapped in a moist cloth or towel. The general guideline for icing is 10 minutes on, 10 minutes off, and then 10 minutes on again, repeated every 2 hours. This can be continued until you consult a sports medicine professional, ideally within the first few days following the injury.
In addition to resting and icing, it is important to manage pain and prevent further injury. This may include taking pain relievers, such as ibuprofen or acetaminophen, to reduce muscle inflammation and pain. It is also crucial to listen to your body and pay attention to any discomfort or symptoms you experience. If you feel sudden severe pain in your chest or upper arm, weakness, bruising, or a dimpling sensation above the armpit, be sure to seek medical attention.
The recovery time for a pectoral muscle strain depends on the severity of the injury. Most pectoralis major strains heal within a few weeks, while more severe tears may take months or even require surgery. It is important to follow any specific instructions provided by a healthcare professional and to gradually return to previous sports and activities as your pain lessens.
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Avoid strenuous exercise
A pectoralis major strain refers to a tear in the large muscle that covers the chest. It is caused by intense exercises, especially those involving bench pressing or throwing, which put additional strain on the pectoral muscles. Poor exercise form and inadequate rest periods between workouts can also cause chest muscle strain.
To heal a pectoral muscle injury, it is important to avoid strenuous exercise. In the first few days following a pectoralis major strain, you should avoid activities that increase blood flow to the injured muscle, as they can prolong muscle bleeding and exaggerate swelling, resulting in further pain and an extended recovery period. Such activities include hot showers, pectoralis stretching, heat rubs, massage, alcohol consumption, and excessive use of the arm.
You should also avoid heavy lifting and other strenuous exercises during recovery. As your pain lessens, you may slowly return to your previous sports and activities, but it is important to pay attention to any discomfort or other symptoms and rest when necessary.
In the early and middle phases of rehab, exercises such as wall push-ups and eccentric push-ups can help to reintroduce movement and challenge the pectoralis muscle. However, it is important to note that these exercises should be done in a pain-free range of motion, and if pain is experienced, you may need to reduce the weight or shorten the range of motion.
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Seek medical attention
If you suspect that you have a pectoral muscle strain, it is important to seek medical attention as soon as possible, preferably within the first 24 to 48 hours after the injury. This critical period is when bleeding and swelling around the injured muscle are most active, and immediate attention can help limit the severity of the injury.
When you experience sudden severe pain in your chest or armpit, weakness, bruising, and a decrease in arm strength, these could be signs of a pectoralis major strain or tear. In such cases, it is advisable to stop the activity immediately and consult a sports medicine professional or your doctor. They can provide a proper diagnosis and guide you on the next steps for treatment and recovery.
For more severe tears or complete ruptures of the pectoralis tendon, surgery may be required to restore function. Surgery involves repairing the ruptured tendon back to its original location on the upper arm, and this procedure is often followed by a period of immobilization in a sling and gradual rehabilitation through physical therapy.
Even if you suspect a minor tear, it is still important to seek medical attention. Minor tears can often heal within a few weeks with proper management, but if left untreated, they can lead to further complications and a prolonged recovery process. A sports medicine doctor or a physician can provide guidance on rehabilitation exercises, pain management, and preventive measures to ensure a safe return to your regular activities.
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Surgery for severe tears
Surgery is often required for complete tears of the pectoralis muscle, which rarely heal on their own. The tendon will need to be reattached to the bone, and in some cases, a tendon replacement may be necessary. The surgical procedure generally involves making a 4 cm incision around the shoulder, and repairing the muscle to the humerus bone using non-dissolvable stitches. Small screws may also be used.
The recovery process after surgery can take from 6 months to a year. The first steps are resting and managing pain. After that, rehabilitation can begin, which includes physiotherapy to strengthen the pectoralis major muscle. For around 6 months after surgery, the patient must be careful with their shoulder, avoiding heavy lifting, overhead activity, and sports.
Surgery should be performed within the first 2 to 3 weeks after injury. After this time, the tendon and biceps muscle begin to scar and shorten, and restoring arm function with surgery may not be possible. While other options are available for patients requesting late surgery, they are more complicated and generally less successful.
The pectoralis major is a powerful chest muscle that is responsible for the internal rotation and horizontal adduction of the upper arm. It is injured when the muscle contracts while stretching, known as an eccentric contraction. This injury is uncommon but increasing in incidence, and typically occurs in males aged 20 to 40 who are performing chest exercises.
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Physiotherapy and rehabilitation
The first 24 to 48 hours after a pectoralis major strain are critical for treatment. This is when bleeding and swelling are most active, and controlling these symptoms is essential to limit muscle damage. Rest and ice are recommended during this initial phase. Applying ice for 10 minutes on and off every 2 hours, wrapped in a moist cloth, can effectively reduce swelling and the likelihood of nerve damage.
In the following days, it is crucial to avoid activities that increase blood flow to the injured muscle, such as hot showers, pectoralis stretching, heat rubs, massage, alcohol consumption, and excessive use of the arm. These activities can prolong muscle bleeding and swelling, leading to further pain and a longer recovery period.
For mild to moderate strains, rehabilitation through exercise is recommended. Isometric exercises are a good starting point for rehabilitating the pectoralis minor and major. Shoulder internal rotation exercises, such as the Internal Rotation Side Step, and cross-adduction exercises, like the Plate Squeeze Front Press, specifically target the pec muscles. It is important to perform these exercises within a pain-free range of motion and adjust the intensity if discomfort occurs.
In more severe cases, surgery may be required to repair torn muscles. After surgery, the healing process can take from 6 months to a year. The initial focus is on resting and managing pain, followed by rehabilitation to restore strength and mobility. Physical therapy can aid in reducing pain and improving muscle function through techniques such as massage, special exercises, and stretches.
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Frequently asked questions
A pectoral muscle strain refers to a tear in the pectoralis minor and pectoralis major muscles in the chest. These muscles are responsible for horizontal adduction and internal rotation of the upper arm.
The first sensation felt when the pectoralis major muscle is torn is sudden pain, usually in the chest or front of the armpit. Other symptoms include bruising, swelling, muscle spasms, and a decrease in strength and mobility.
If you think you have a pectoral muscle strain, it is important to rest and ice the area for at least 20 minutes at a time. You should also avoid activities that increase blood flow to the injured area, such as hot showers, stretching, and excessive use of the arm. If symptoms persist, you should consult a doctor or physiotherapist.
The healing time for a pectoral muscle strain depends on the severity of the injury. Mild strains may heal within a few days to weeks, while more severe strains can take months or longer to heal, especially if surgery is required.
To prevent a pectoral muscle strain, it is important to warm up before participating in strenuous activities, ensure adequate recovery time between workouts, and maintain proper form during exercises.
