Strained pectoralis muscle

[Ncbjj77]

Strained my upper pec/shoulder tie in today. I’m so pissed. Training has been going great and now this set back. I’m on cycle, so it’s especially not timely. As anxious as I am to get back to normal and continue my hard work, I’m looking at the big picture and want to make sure I don’t aggrevate it more turning a little bump in the road to a big one.

In the past, I’ve typically used rest with stretching as tolerated and then slowly progress to weights and baseline. I’ve been reading about ice for the first few days followed by very light high-rep presses daily for 10-14 days to increase blood flow which promotes healing. I also typically continue to work everything else that is not affected by the injury as I usually do. I’ve heard some say that backing off heavy/intense workouts for all body parts leaves more energy for the body to heal.

Curious about everone’s personal approach to strains like this

 

[josh]

Bro I feel for you, unfortunately this hasn’t happened to me before! Hope it never does, but I wish you a fast recovery

 

[KodiakGrrl]

the severity of the strain should dictate your approach backing off volume and intensity does allow the body to heal quicker. my recommendation is to find a coach who has experience with this specifically. they are pretty inexpensive and well worth the price

 

[SemperFi]

That’s too bad buddy. I am sorry to hear about your injury and I hope that is just a minor strain. Thats a tough place for an injury because of the complexity of the shoulder joint. I hope it is only as you describe and not in the joint itself.

I have a moderate right rotator cuff impingement that has been plaguing me since Oct. I only do what I can do without causing pain. I work through a little discomfort at times but I also try an listen to what my body is telling me. I can adjust angles on certain exercises that will help. I also increase TUT with lighter weight and this allows me to get in a decent routine without placing my shoulder in jeopardy with a heavier load. Warming up with bands helps as well.

When I have aggravated it for some reason the only thing I can do is complete rest… thats when I start killing legs for awhile.

I hope the best and I hope you find some advice that you can use.

 

[KodiakGrrl]

movement coach for you too …

 

[SemperFi]

I did have one @KodiakGrrl while I was going through physical therapy and rehab.

 

[KodiakGrrl]

the did not resolve your impingement?

 

[SemperFi]

Yes and no. I have reaggravated it a time or two but I have not experienced any issues since May. I did not have a MRI so it could be a minor tear without even knowing it. At its worst pulling wasn’t an issue but pressing was torture.

 

[MBTJR1980]

I would give it a few days of rest bud 1st. Then i would continue with your regular workouts for other bodyparts not involved. Then you can find what exercises do not cause pain or further aggravation of the affected area and do what you can until it feels healed up. Id prob have a doctor take a look also and see what he recommends. Being extra careful and taking your time will pay off in the long run no need to rush and cause a little situation to turn into a nightmare

 

[Ncbjj77]

Man, I’m going to have to take several days off from everything. I did it this afternoon, and it’s progressively gotten more painful. There’s really no movement of that arm that doesn’t exacerbate the pain. I can’t even raise elbow above shoulder at the moment, so no squats even.

Oh well, it is what it is. I’ve just got remember 7 days from now when pain has diminished to not push it too hard. I know me, so I’ve got to protect me from me!

 

[josh]

I know me, so I’ve got to protect me from me!

Like most of us bro!

 

[SemperFi]

@Ncbjj77 Do you have any pain at the point of your shoulder at the end of your clavicle? Particularly when raising your arm to the front?

 

[Ncbjj77]

There’s pain when I make that movement (or any movement), but it’s isolated to the tie-in area and a little further down my pec. Tender to palpation there as well. No pain at all along the clavicle.

 

[Ncbjj77]

Pretty positive this is strictly muscular in nature. Slight bruising in the area also. I’d call it a moderate strain

 

[rnmuscle]

Its “good " if its like you said slight bruising. All my ruptured muscle “tears” either from origin or insertion brought on severe bruising. Tricep was bleeding from delt to fingertips. Even many strained” fibers shouldn’t normally bleed bad. Ice. Then moist heat for me. But the problem is when it heals is it in a vulnerable spot to be worse. My advice is to get it scanned, especially if you have good insurance. Like @SemperFi mentioned…the pec is in a weird position(paraphrase)

 

[KodiakGrrl]

it would be good to know if the strain is pec or pec minor and there are different things that can be done for each …