Logan Steele
Intercostal muscles are those that lie between the ribs, helping to stabilise the upper body and aiding breathing. Strains or tears to these muscles can be caused by overexertion, injury, or repetitive movements, and can result in pain, tenderness, swelling, and muscle spasms. Treatment options for intercostal muscle strain include rest, pain relief, physical therapy, and breathing exercises. More severe cases may require medical attention and imaging tests to rule out other injuries, such as a fractured rib. In this article, we will explore the causes, symptoms, and treatment options for repairing intercostal muscles.
| Characteristics | Values |
|---|---|
| Intercostal muscle strain causes | Twisting, overexertion, direct trauma, repetitive torso twisting, coughing, sneezing, heavy lifting, poor posture, rowing, swimming, painting, chopping wood, dancing, yoga, tennis, golf |
| Intercostal muscle strain symptoms | Pain, tenderness, swelling, muscle spasms, muscle tension and stiffness, difficulty breathing, shallow breathing, gradual worsening pain, pneumonia |
| Intercostal muscle strain diagnosis | Patient history, physical examination, palpation, chest X-ray, ultrasound, MRI scan |
| Intercostal muscle strain treatment | Ice packs, heat therapy, rest, pain medication, gentle physical therapy, breathing exercises, stretching, Prolotherapy, NSAIDs, lidocaine, corticosteroids |
| Intercostal muscle strain prevention | Warm-up, stretching, avoiding overdoing activities |
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What You'll Learn
Rest and pain relief medication
Rest
Rest is crucial for healing intercostal muscle strains. Avoiding strenuous activity, especially those that caused or contributed to the injury, is recommended. This includes twisting and reaching activities that can worsen the pain. An extended rest period of more than a few days is typically not advised, as it can lead to muscle weakness and increase the risk of further injury. Most cases of intercostal muscle strain heal within a few days to eight weeks with proper initial treatment.
Pain Relief Medication
Over-the-counter pain medications can help manage pain and reduce swelling. Options include anti-inflammatories like ibuprofen (Advil) or naproxen (Aleve), and simple pain relievers like acetaminophen (Tylenol). It is important to follow the package directions for dosage and to consult a doctor before taking these medications concurrently with other medicines. In more severe or persistent cases, a doctor may inject the area with lidocaine and corticosteroids to provide targeted pain relief.
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Ice packs and heat therapy
For the first 48 hours after the injury, ice packs or cold packs should be applied to the affected area to reduce inflammation and alleviate pain. This can be done for 20 minutes at a time, with a break of 20 minutes to an hour in between applications. It is important to avoid direct contact between the ice and the skin, and to not use ice for longer than three days following the injury.
After the initial 48-hour period, heat therapy can be used to further reduce pain and muscle tension. Heat therapy can include a warm bath, heating pads, or adhesive heat wraps, and should also be applied for around 20 minutes at a time. Heat therapy works by increasing blood flow to the affected area, aiding the body's natural healing process.
It is important to note that an extended rest period is not generally advised for intercostal muscle strains, as underusing the muscles can lead to weakness and increase the risk of further injury. Instead, gentle physical therapy and breathing exercises may be recommended to aid the healing process.
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Deep breathing exercises
Diaphragmatic Breathing
Diaphragmatic breathing, or belly breathing, is a technique that focuses on using the diaphragm to breathe deeply and efficiently. To perform this exercise, sit comfortably with bent knees and a relaxed upper body. Place one hand on your upper chest and the other just below your rib cage to feel your diaphragm move as you breathe. Inhale slowly through your nose, allowing your stomach to move out against your hand. Then, exhale slowly through pursed lips while tightening your stomach muscles to move it back in. The hand on your chest should remain as still as possible. This exercise can be practised for 5-10 minutes, 3-4 times a day, and gradually increased in duration and difficulty.
Bellow's Breath
This is a detoxifying breathing exercise that is beneficial for the diaphragm. Sit comfortably and inhale naturally through your nose. On the exhale, snap your stomach muscles in, forcing the air out. Repeat this breathing pattern for 30 seconds, gradually increasing the pace.
Intercostal Stretching Breath
Stand with your feet hip-width apart and stretch your arms overhead. Inhale deeply, then exhale and stretch your arms to the right, feeling the stretch in your left intercostal muscles. Inhale and return to the centre, then exhale and stretch your arms to the left, feeling the stretch on the right side.
Yoga Poses
Certain yoga poses can help stretch and strengthen the intercostal muscles. One example is the Gate pose, which involves kneeling on both knees with the right leg extended to the side. Extend both arms to the sides and then bend the upper body to the right, resting the right arm on the extended leg. Reach the left arm overhead to feel a stretch in the left ribs. Hold this stretch for 15-30 seconds and then repeat on the other side.
Forward Stretch
Sit on the floor with your left leg extended in front of you and your right leg bent, with the sole of your foot touching the knee. Lean forward over your right leg, rotating your torso slightly, and touch the floor with both palms if possible. Hold this stretch for 15-30 seconds, then repeat on the opposite side.
It is important to note that individuals with intercostal muscle strain should consult with a healthcare professional and proceed with stretching and breathing exercises under supervision.
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Stretching exercises
Breathing exercises are a gentle way to begin stretching the intercostal muscles. Sit or stand with your back straight, and focus on deep belly breathing. Slowly expand your abdominal muscles while inhaling, then push the air out of your lungs using these same muscles. Repeat this breathing stretch 5 to 10 times.
The Gate Pose is a common yoga position that provides a stretch for the intercostal muscles. Begin by kneeling on a comfortable surface, then extend your right leg to the side, keeping your kneecap facing up and trying to touch the sole of your foot to the ground. For an advanced variation, twist to place your left hand on your right knee, bringing your right arm over your head and bending your torso as far as possible over your left leg. Hold this stretch for 15 to 30 seconds, then repeat on the other side.
The Forward Stretch is another effective pose. Sit on the floor with your left leg outstretched and your right leg bent, with the sole of your right foot against your left knee. Bend forward over your right knee, reaching for your palms to touch the floor. Hold this stretch for 15 to 30 seconds. For a deeper stretch, place your left hand on your bent right knee and lift your right arm over your head, bending forward over your extended leg.
Additionally, certain yoga poses like the Cobra Pose, Extended Puppy Pose, and Cat and Cow Poses can be beneficial for intercostal muscle strain recovery. These poses promote gentle stretching and strengthening of the affected muscles.
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Prolotherapy
Proponents of prolotherapy claim it jumpstarts the body's natural healing abilities, providing pain relief and long-term benefits for people with musculoskeletal conditions. However, it is important to note that prolotherapy is not FDA-approved, and there is limited evidence supporting its efficacy. While some studies suggest that prolotherapy reduces pain, others attribute the benefits to the placebo effect.
If you are considering prolotherapy for repairing intercostal muscles, it is important to consult a reputable clinic and provider and discuss it with your healthcare professional. They can guide you on whether this treatment is suitable for your specific condition and if there are any potential risks or interactions with other treatments.
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Frequently asked questions
Intercostal muscles are the muscles that lie between the ribs, attaching them to one another. They help stabilise the upper body and aid in breathing. A strain occurs when the muscle stretches, pulls, or is partially torn. Strains can happen due to overexertion, injury, or repetitive movements.
Mild intercostal muscle strains can heal within a few days with rest, pain relief medication, and ice packs to reduce inflammation. After 48 hours, switch to heat therapy to relax the muscles and improve circulation. For more severe strains, your doctor may recommend physical therapy, deep breathing exercises, or injections of corticosteroids and lidocaine to reduce pain and swelling.
To prevent intercostal muscle strains, be sure to warm up before engaging in strenuous exercise or sports. Avoid overdoing activities that your body is not used to.
