Exercise with broken ribs?

[Siam]

Hi, this is my first thread since the Newcomer forum.

I recently broke two ribs in a sports-related injury and am faced with 6 weeks off from my usual training regimen, which included a lot of core work. It's been two weeks since the x-ray and I'm starting back slowly now that some of my mobility has returned. Things I normally do, like boxing, swimming, pilates, and plyometrics are out of the question due to this injury. I have to structure some work outs that I can do without putting pressure on my ribs or using my abdominals in a prohibitive way. Here's what I have so far:

Dumbells: concentration curls, seated dumbell curls, hammer curls, standing reverse curls.
Floor: modified push-ups, squats.
Cardio: 5 k jog, 3x per week.

Have any of you had this type of injury before? Did something specific work for you? And how long was the recovery period?

 

[clever_plant]

I'm not an exercise expert by a long shot but two things.

If it hurts, stop doing it, immediately. I am sure you want your ribs to grow back together somewhat correct manner so avoid pulling them our of position at all.

Can't you ask your doctor about it? I mean... Usually the Orthoes know exactly what to do and what not to do when bone has been broken, and I assume you have had dealings with one due to the broken ribs?

 

[dobner]

Without knowing what is your goal, it is hard to say anything about what you should do?

What do you want to do? Lose weight? How much? Also say something about you age, weight, height, history, gender

 

[Siam]

Sorry it took so long for me to respond, I stopped checking for replies a while ago

Clever Plant - I have a follow-up appointment with my doctor booked in a couple of weeks, that will be at the 5 week point in the recovery period. I saw a Sports Medicine physician, not an Orthopedic Surgeon. The exercises I listed in the original post are the ones I am thinking about trying this week, based on what hurts and what doesn't. I think I basically have to try to isolate my arms and my legs separately, engaging my abdomen as little as possible. It's so bad because I know maintaining a tight abdomen is crucial to form for almost all exercises... it's a short list, like I said.

Dobner - I'm not worried about exercising with my goals in mind, because with this injury I simply can't. I just want to move, period, in whatever way I can, until I can get back to my normal routine. My doctor said this might even take months to heal properly, and that terrifies me. I'm female, 25, 5'8", 155 lbs, and I'm a competitive amateur athlete that typically trains 12 hours per week. Right now I'm just walking my dog and counting calories, so it's a big change. I'd appreciate any exercise ideas you have, and thanks for the response.

 

[dobner]

Siam,

One question that I have for you is, are trying to lose weight? Since you are a competitor amateur athlete, I really can understand that you need to move around. I have changed from running to walking last year because of athroscopic surgery on my left knee. I am still hoping that I will run again after I lose a few.

I walk briskly now for 4 miles and can do it in 1 hour. I enjoy the walk because I walk on a beautiful path along the river in the woods. Perhaps you can turn your walk into something that is a little bit more active.

Hoping that you can get some action back in your life with this injury.

 

[Siam]

Dobner,

I'm trying to maintain my current weight without exercise, so I'm eating in a new way. Instead of eating a small meal every 2 or 3 hours, I eat when I'm hungry, and count calories, which I haven't really done a lot before.

I'll shake up the walks I take with my dog and work in some new locations, that's a great idea. I'm going to hit the gym this week and test out some weights to see how it feels. Thanks for your support.

 

[clever_plant]

Well... as a non-ortho and non-sports-medicine specialized doc I'd say anything that hurts is a no-go along with anything that mobilizes the muscles surrounding your ribs, which would include actually a ton of exercises. But if you can isolate your arms and your legs without pulling too much on your abs and such I don't see what would be hugely harmful... I mean.. ribs are... its not really THAT dangerous to break a rib, it hurts as hell I imagine but... yeah.. but they ought to be allowed to grow back together in a calm and orderly fashion.

Either way you sound rational enough so just.. yeah.. make sure that you stop anything that hurts... don't put too much weight on top of your torso or something like that and then have at it. Increasing general blood flow is never bad for healing.