Exercises for Fractured Ribs

A fractured or cracked rib is caused due to trauma sustained by the bones in accordance with the intensity with which the blow has been inflicted. It is courtesy this trauma or injury that the rib cage is damaged, resulting in cracked ribs.

These cracks may be categorized as deep, or hairline in nature. Due to accidents or untoward incidents, like being boxed on the chest, may cause the ribs to either break or endure a crack. It may be safely concluded that ribs enduring cracks may not be as painful as ribs that have undergone a breakage.

Predominantly, the ribs may sustain a crack; however, in a few unfortunate cases, where the severity of the trauma is incomprehensible, the ribs may break down completely. Where broken ribs may require treatment, the scenario may be interpreted differently for cracked ribs.

Optimal pain management is what is required to reduce the intensity of pain. Where cracked ribs can heal on their own within a matter of a few months, a regimen of exercising should be set in order to reduce the pain and discomfort caused by the condition.

When you endure fractured ribs, rest is an imperative treatment method. So, a care regimen involves you packing on ample rest. When movement is a possibility, you may consider exercises that are specific to the damaged area.

This is an elementary exercise that can aid in loosening the chest muscles and increasing mobility. All you have to do in this exercise is to stand erect and raise your arms straight up in the air.

Now, gradually fold them, so that the palm of your left hand reaches the elbow of the right, and vice versa. Stretch and hold the position for a few seconds; however, do not exert extra pressure.

If you experience pain, stop the session, and breathe normally. You may repeat the exercise 4 to 5 times and increase the repetitions when you feel you are ready to handle them.

Due to pain being a major issue, one may shift from normal breathing to shallow breathing. Shallow breathing is not the way to reduce pain.

On the contrary, by following this practice to reduce pain for the moment, the air passageways may get blocked due to accumulation of fluid in the lungs that may further cause pneumonia. For the reduction of pain, you may consider taking painkillers, such as ibuprofen and paracetamol on consulting a doctor.

If your breathing is labored, fold your legs and grip a pillow in order to press the abdomen gently. The pillow is an acting support system for you to breathe right, and reduce pain.

This exercise can be done any time of the day, except for the moment when you wake up in the morning as it is at this point of time that your bones have stiffened, thus exerting extra pressure; not to forget the injury that has made the bones weak. Sit on a chair or stand erect and stretch your arms forward.

Club your hands in a handshake and exert considerable pressure. By using the word 'considerable', I mean pressure that you can handle. Raise your arms perpendicularly, avoiding the bend at the elbow and stretching the arms. Hold the position, and release the pressure after a few seconds.

Sometimes, staying in situ, without much movement, aids in healing fractured ribs. Staying mobile may instigate further wear and tear, whereas minimal to nil movement may provide the body with an opportunity to heal faster.

However, the downside of such a method is that it may lead to unnecessary joint pain and stiffness. Ensure that you keep your doctor in the loop through the process. Simple exercises, such as the ones aforementioned, may help the ribs resume normalcy.

Apart from the above-mentioned exercises for fractured ribs, make sure that you keep the following pointers in mind to get things right.

• Breathe right; shallow breathing is not what should be encouraged.
• Eat right; follow a balanced diet and eat foods that can be digested easily, yet give you the required amount of energy.

• Sleep in the right position; if sleeping in a particular position is not suiting you, consult your doctor. Leaving situations like these on the mercy of trial and error method may not be helpful as they only manage to gift you nothing but sleepless nights and drowsiness throughout the day.

• Rest right. Do not over-rest. Slight mobility is important, even if that means going to the kitchen and fetching a glass of water for yourself.
• Take the right medication and consult a doctor if discomfort increases. You may require heating pads or cold compresses to reduce the pain.

Bear in mind that fractured ribs take time to heal; however, one may rest assured that they will heal. Take care! Hope you feel better soon.