Logan Steele
The intercostal muscles are a delicate area located between the ribs, supporting respiration. When overloaded or carrying active trigger points, they can cause chest pain and affect breathing. To prevent long-term scar tissue buildup and future pain, it is important to address intercostal muscle issues with skilled therapy. Myofascial release therapy, a specialized form of manual therapy, can be used to treat intercostal muscle pain and dysfunction. This technique involves stretching, shearing, and/or compressing the tissue to release tension. Trigger points can also be deactivated through self-massage, using techniques like ischemic compression, precise massage strokes, or the pressure-motion technique. Additionally, stretching the intercostal muscles with the help of a bolster, pillow, or yoga ball can provide relief.
| Characteristics | Values |
|---|---|
| Type of Massage | Myofascial release therapy |
| Massage Techniques | Tissue stretching, muscle shearing, compression, ischemic compression, precise massage strokes, pressure-motion technique |
| Massage Tools | Thumb or fingers |
| Massage Area | Between the ribs, at the level of the sternum, following the line of the ribs to the lateral side of the rib cage |
| Massage Movements | Massage each sensitive point a few times, moving with the thumb from just before to just after the spot |
| Stretching Tools | Bolster, pillow, stack of books, or yoga ball |
| Stretching Movements | Place the tool(s) near the back and lay down with the chest over the pillow, arching the upper torso and leaving space for the rib cage to expand; lift the arm up over the head and breathe normally |
| Stretching Duration | Hold for 30 seconds to one minute |
| Therapist Skills | Knowledge of when and how to work with rib muscles and connective tissue to prevent long-term scar tissue buildup and future pain |
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What You'll Learn
Myofascial release therapy
This type of therapy focuses on releasing tension in the fascial tissues rather than specifically targeting the muscles. It is a highly specialized stretching and deep manual therapy technique used by massage therapists to treat patients with various soft-tissue problems. Myofascial release techniques may involve tissue stretching, muscle shearing, and/or compression to alleviate tension in the muscles and fascia. These techniques are particularly beneficial for relieving rib pain resulting from muscle tension or restrictions in the fascia.
One specific myofascial release technique for the ribs is called "surfing the ribs." In this technique, the therapist places their hands like a surfboard over the client's ribs, holding compression at a comfortable level. The therapist's hands then follow the movement of the client's inhalation and exhalation, gently deepening on the exhale and rising on the inhale. This technique is especially useful for the intercostal muscles, which lie between the ribs and support respiration.
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Trigger point therapy
Trigger points in the intercostal muscles can be caused by various factors, such as a chronic cough, external force applied to the ribs, or a herpes zoster infection. These trigger points can result in chest pain and sensitivity to pressure, making it difficult to lie on your side, inhale deeply, or engage in physical activity.
To perform trigger point therapy on the intercostal muscles, you can use your thumb or fingers to apply pressure to the sensitive points between the ribs. Start by identifying the area between the ribs where you are experiencing problems. Using your thumb, press into this area and examine the entire region for sensitive points. You can use massage techniques such as ischemic compression, precise massage strokes, or the pressure-motion technique. Massage each sensitive point a few times, moving your thumb slightly before and after the spot. It is important to move the skin over the muscle without sliding your thumb directly over the skin. Trigger points are typically found in the middle third between two ribs and rarely present in the front or back.
If you are experiencing pain in the intercostal muscles, it is recommended to consult a healthcare professional such as a massage therapist, chiropractor, physical therapist, or physician. They can evaluate your condition and provide a proper diagnosis and treatment plan. Trigger point therapy can be performed manually or through injections, depending on the physician's training and the nature of the trigger point. Manual therapy aims to train patients to self-manage pain and dysfunction, but it may require multiple treatments and the benefits may take a day or two to become apparent.
In addition to manual therapy, other therapeutic treatments for soft tissue injuries include massage therapy, Graston Technique, and Active Release Technique. These treatments can increase blood flow, decrease muscle spasms, enhance flexibility, promote healing, and prevent long-term pain and scar tissue formation. Incorporating these soft tissue treatments with therapeutic exercise and flexibility programs can further aid in recovery.
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Deep tissue massage therapy
Before the massage, the therapist will ask the client about their problem areas. The client will then lie on their back or stomach, under a sheet, and the level of undress is based on their comfort level. The therapist will begin by warming up the client's muscles using a lighter touch. Once the client is warmed up, the therapist will use deep kneading and stroking with varying amounts of intense pressure to work on the problem areas. The therapist will use their fingers, thumbs, or occasionally even elbows to apply the necessary pressure.
It is important to note that deep tissue massage therapy for the intercostal muscles should be performed by a trained therapist as the ribs and surrounding area are delicate. A skilled therapist will know when and how to work with the rib muscles and connective tissue to prevent long-term scar tissue buildup and future pain.
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Self-massage techniques
To perform a self-massage, locate the trigger points, which are usually found in the middle third between two ribs. Using your thumb, massage each sensitive point a few times, moving from just before to just after the spot. Ensure that you move the skin over the muscle without sliding over the skin.
In addition to self-massage, there are several exercises that can help stretch the intercostal muscles and alleviate discomfort. One such exercise is the forward stretch: sit on the floor with your left leg straight in front of you and your right leg bent, with the sole of your foot touching your knee. Lean forward over your right leg as far as comfortable, rotating your torso slightly and touching both palms to the floor if possible. Hold this stretch for 15 to 30 seconds, then repeat on the opposite side.
Another exercise is the gate pose, a common yoga position. Start by kneeling on a comfortable pad, then extend your right leg to the side, with your kneecap facing up and your sole on the ground. Extend both arms to the sides, then bend your upper body toward the right, resting your right arm on your extended leg. Reach your left arm overhead to feel a stretch in your left ribs. Hold this stretch for 15 to 30 seconds, then repeat on the opposite side.
It is important to note that avoiding strenuous activity and giving your body a brief rest period is recommended when experiencing intercostal muscle strain. Applying cold packs can help reduce inflammation, while heat packs can relax muscles and improve circulation.
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Stretching with a bolster and pillow
To stretch the intercostal muscles, you will need a bolster and a pillow, or a large stack of books, or even a yoga ball. The intercostal muscles are located between the ribs and help with respiration by drawing the ribs closer together. To stretch these muscles, you need to do the opposite and expand the rib cage.
- Place the bolster and pillow near your back.
- Lay down with your chest over the pillow, gently arching your upper torso, leaving space for your rib cage to expand.
- Lift your arm up over your head and breathe normally.
- Stay relaxed and hold this position for 30 seconds to a minute before releasing.
The bolster and pillow help to support the body and maintain a certain shape or position, allowing the intercostal muscles to relax and expand. This setup can also be used to support the body in other positions, such as placing the bolster under the hips when lying face down, under the neck, knees, or ankles, or under the arm when lying on the side.
It is important to note that stretching should be done with caution and should not be pushed beyond what feels comfortable. Stretching for longer than 30 seconds at a time is not advised, as it may not provide additional benefits.
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Frequently asked questions
The intercostal muscles lie between your ribs and support your breathing.
Overloaded intercostal muscles can carry active trigger points, which can cause chest pain.
You can use your thumb or fingers to press into the area between your ribs, where you perceive problems. Examine the entire area between two ribs for sensitive points and massage each of these points a few times.
Techniques such as ischemic compression, precise massage strokes, or the pressure-motion technique can be used to massage the intercostal muscles.
Myofascial release therapy and trigger point therapy are effective ways to relieve pain and tension in the intercostal muscles. Stretching the intercostal muscles by expanding the rib cage can also help relieve pain and tension.
