Bruised/Cracked Rib

[VandyNole]

Hello. This is my first time posting. I hope you are able to help.

One week ago, I was playing with my dog in the park and he accidentally took out my legs. I landed on the right side of my rib cage, although I think my hands absorbed some of the blow. I immediately felt a sharp pain in my ribs and the area turned red, but both symptoms subsided after about a minute.

Ever since, I've felt an intermittent pain in that area of my ribs, usually when twisting, getting out of bed, sneezing, laughing, or otherwise using nearby muscles. It's not an awful pain, but it's definitely limiting. I should add that there is no discoloration on my skin and the area does not hurt if I press directly onto it. So, I suspect that the injury is to tissue directly behind my rib cage.

I haven't seen a doctor because the injury seems minor and I've read that rest is the best way to heal a rib injury. Plus, the pain is not persistent or sharp enough to warrant medication.

Now to my question. I usually go to the gym 3-4 times per week and haven't been since. I'm getting very restless, though. Could I worsen the injury by lifting weights, or is it more a question of how much discomfort I can endure? I obviously don't want to aggravate the injury, but I'd also like to get some exercise. If you'd advise againt lifting weights (even on a machine), then perhaps I'll stick to a stationary bike or stair-climber.

[karen.hankey]

If there is no pain to touch the rib area, then you have probably injured your intersostals. These are muscles in between the ribs that help with laboured breathing. When you damage your rib area, you tend to shallow breath. This tightens the intercostals and so when you use them (and stretch them) they cause discomfort.

A couple of exercises for you:-
deep breathing - Take to the point of discomfort, not into pain and gradually increased depth with each breath.

Thoracic rotations - stand with your legs against a secure object e.g a table. Twist to the side maintaining contact with both legs upto discomfort. If you don't get discomfort at the end of range then adda deep breath at this end of range.

Hope they make sense. Be cautious with the gym as you will use these muscles when exercising. You do very gentle cardio and light weights to begin with, then gradually increase as your body lets you.