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Rib Injury, squat warmup

Rad83

Rad83

Well-known member
Getting back into squatting, at least trying to!

2nd rep of 145, a warmup weight…I felt a sharp pain in my right side rib area.

Rib feels kinda bruised, sore to the touch.
No bruise or discoloration though.
I’ve been icing a couple days…Taking advil.
(Happened Tuesday night, todays Friday)

I was smart enough to call it there and stop squatting.

This ever happened to anyone else?

Just all around feeling down…Getting hard to even maintain with these setbacks that add up.

Thanx my dudes
 
Rad83 said:
Getting back into squatting, at least trying to!

2nd rep of 145, a warmup weight…I felt a sharp pain in my right side rib area.

Rib feels kinda bruised, sore to the touch.
No bruise or discoloration though.
I’ve been icing a couple days…Taking advil.
(Happened Tuesday night, todays Friday)

I was smart enough to call it there and stop squatting.

This ever happened to anyone else?

Just all around feeling down…Getting hard to even maintain with these setbacks that add up.

Thanx my dudes
Click to expand...


As I mentioned in our PMs .... Probably an Intercostal Muscle strain.
Lots of rest (for that area).

As we age, we all tend to get more injuries.... And heal Slower.
It's easy to get discouraged.
As I mentioned... I'm trying to focus more now (as time goes on) on healthier choices for me (including lighter weight ... On me, and the bar), and less harsh Anabolics.

One of the most common phrases I've been hearing in my "circle" recently is, "Time has a Perfect Record". It has never lost.
 
Never experienced that squatting. However, I have had some pretty bad intercostal bruising over the years. It takes a while for the pain to go away. It feels gross and makes you feel like crap. Key is to keep moving.

Trying to think how this could have happened. imo, it sounds like something has been hung up (tighter) in your core which was causing the area around the intercostal muslces to get stuck (glued over time) to each other and the ribs. And the ROM of squatting finally got it to "release / adjust" or become somewhat un-stuck. To me, this is a good thing. The body needed to do this in order to try and gain back the ROM it was missing for a crucial basic movement. The body letting you know that this is a weak point you need to work on. Probably lifting patterns overtime and lack of using certain ROM has caused this (unless you recall getting an injury in the area).
I would start doing body squats (the discomfort should not be too bad) and then proceed to squats in a in a couple of weeks just using the bar and squat everyday for a while (I mean a few sets / 5 minutes of body squats at home on off days). And slowly ramp up weight putting back and front squats (and stuff like one arm carries, side bridges etc..) priority in your routine. Its possible that if you don't address this core weakness it affect all your other lifts and (keep) compounding the problem. Not to mention your overall physical condtion as you get older.

Further, cardio of any kind is great to get this moving. Flat light dumbell press. Light one arm rows. Light pulls downs (different hand variations), very light seratus pull downs / pullovers. Leg extensions and ham string curls. Your gonna feel it doing everything for a while, but I can see you coming out of this stronger than ever! All the best.
 
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Your very welcome. I think heat would be good to help and motivate you to get moving. I think compression would just allow the area get more glued together and build another layer of scar tissue which will have to broken up anyways. If you can bear it, I would try not to use one. However, I don't know how extensive pain is or what yoou do for work etc.. - so compression may be a be a good idea to allow you keep going! Expect movement to be uncomfortable and feel gross for about a 3 weeks to a month. Expect your body to tell you to not move. But keep moving lightly and slowly and consistantly.

Bruising can feel terrible and make you feel like you may need surgery, but from my experience, rarely does more than a minor tear (non surgical) occur even when ribs receive fairly heavy blunt force (like a football helmut). Usually the ribs will get micro cracks (which will heal on their own) before the Intercostal Muscle will detach / tear away from the ribs. All the best.
 
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