Pulled intercostal

[sam81]

So 2 weeks ago I pulled one of my intercostal muscles. I don't remember it going specifically, just got off the machine and could feel it was pretty sore in on my left side around one of the ribs.

It's still really sore when moving from a lying down position to upright and feels like it's going to rip apart when i sneeze or cough but in general it's been getting slightly better.

I didn't row for 10 days and started to do some light slow meters a few days ago. I can tell I'm consciously adjusting my technique to minimise the impact but this morning managed 8k without too much strain. For 8k, i'm usually around a 2min / 500m split. This morning I was around 11 seconds behind that.

Couple of questions...

Anyone had this injury before? How long did it take to fully recover to your standard pace?

Can anyone recommend any stretches or exercises to strengthen / warm up this muscle so I can hopefully avoid it again in the future?

[Nick]

Assuming you've seen a health care professional who agrees that it's the intercostal - here's my story: A few months ago I pulled an intercostal and it hurt incredibly. When the pain didn't let up for two full days (and nights!) I saw my doc who agreed that it was the intercostal. I took five days off - no erg, no weight training - applying heat and taking Tylenol (I can't take Ibuprofen because of a blood thinner that I take for another issue). Between heating pads I kept a sweatshirt on. After five days I began a very light - very slow and with no resistance - rowing program and remained off weight training - continuing heat, especially after rowing. By "light rowing" I mean no more than 10 minutes. On day 11 I added weight training - using very light weights and concentrating on lifting slowly and correctly. I increased my rowing to no more than 3,000 meters. On day 15 I was back to normal. As an old jock, I remembered that it's critical to keep your muscles warm after a work out. For example, pitchers wear long sleeves and put on a jacket between innings. I realize you must already know this but it doesn't hurt to read it yet again. Just be patient, don't rush your recovery - an injury on top of an injury will really set you back - and that ain't fun. Hope this helps - Nick

[edinborogh]

how does one pull an intercostal muscle? is it over strain? is it wrong movement during the drive?

[Nick]

I think that I injured mine during an overzealous session during the drive. Knew something was not quite right almost as soon as it happened - nothing dramatic, just a very sudden sharp pain and that's all it to put me out of commission. The moral of the story is that proper from is everything - both for maximal performance and for injury prevention.

[Anth_F]

Yeah i pulled mine before doing 100m sprint stuff. Agony... could hardly breathe because the pain was so bad!!! I rested for 3 weeks before getting back on the erg... and just eased back in slow and steady. I was fine.