Exercising during injury

Discussion in 'Boxing Training' started by Africana, Jun 9, 2020.

  1. Africana

    Africana New Member Full Member

    Oct 21, 2019
    I injured the inter rib muscles (intercostal?) two weeks ago. It is improving although very painful especially at night in bed. It is also very frustrating because I can do very little if any training and I am beginning to loose my fitness, etc.

    Any suggestions on what I can do to be active provided its not too painful? Not that young anymore either so to get back to where I was a huge uphill battle again. I can walk and walk but that's a bit boring. Gyms not yet open in South Africa.

    Any suggestions? Thanks
  2. Likethembigroundchunky

    Likethembigroundchunky New Member Full Member

    Nov 2, 2019
    Wait for it to get better.

    You'll be compromising yourself and prolonging the injury.

    You wont lose any real fitness in the time it takes for it to get better. Sure, things will be harder when you first start but you'll be surprised how quickly the body will "remember".
    Devon Dog likes this.
  3. Saintpat

    Saintpat Boxing Junkie Full Member

    Jun 26, 2009

    Ask a doctor what you can and cannot do and accept the doctor’s medical advise and expertise.

    Not only do you risk prolonging the injury, when you train with an injury you tend to put more pressure on other areas of your body (muscle groups, etc.) by compensating to keep pressure off the injured area. That can lead to strains and even more serious injuries in those areas.
  4. ecto55

    ecto55 Well-Known Member Full Member

    May 28, 2009
    Sounds like you've got cartridge damage...i.e. you've damaged the stuff in between the rib bones. When younger, I was a body punching aficionado and so received and gave body damage. A consequence of my gym's particular 'culture' or style, and the small ring!

    My experience was that when the cartridge is really damaged it takes a long time to heal - longer than a fracture to the rib itself.
    The pain you describe being only from breathing is because your focusing on it. That cant't be helped just know that it's always present thorough the day - just you're busier (mentally, if not physically) so its doesn't really increase in pain (unless your sleeping in a poor body position).

    In my experience, yes its frustrating because there's no training you can do. Any exertion that results in the rib cage expanding will cause pain. You can't spar because the body movements will tear the damaged / repairing cartridge more. Worse yet, you can be hit heavily on the precise cartridge that damaged and sustain a lifetime cartridge weak spot. You can't run hard because it hurts with every impact and the breathing won't allow the repairing. You might be able to get away with some weight training, but I'd guess no compound movements or exercises that involves the injury. Bag work, pads, shadow work etc is all out for the same reason.

    To heal the cartridge better, hot showers, hot water bottles, slow walks - it'll hurt but you want to get to that Goldilocks zone of exercising enough to get the blood flowing (that's why cartridge injuries take so long to heal - blood doesn't get into the cartilage, tendons and ligaments like a muscle) but no to much that sabotages the actual healing.

    If anything, as frustrating as this must be, Coronavirus lockdowns when your not allowed to work, can avoid lifting things etc is the best time to get through this type of injury.

    PS. Most doctors don't really understand boxing injuries - they're back to 'normal' is only that and not the same as 'back to boxing good'.

    Best a luck.

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