Ribs

The Guvnor

They are delicious but...:D

Anyone ever sprain, crack or damage a rib?

I think I might have done something to a rib(s) on my left side - weeks ago now.

I notice the pain when lying over a swiss ball and pulling the ball towards/into my chest etc.

It's a discomfort not wild pain but it does sound like a tweaked rib - right?

I am correct in assuming not a lot can be done bar rest etc?:D

Also same thing for the old tendonitis in the elbow - heavy dbell session today probably not the mae west for this.

Any of you guys any exercise ideas for active therapy on or around an elbow. I've a few ideas but open to what others may have tried as well.

Inspector Coptoor

I'd say ribs just need rest alright, yeah.

For elbows, ESP with pressing, I find wearing elbow sleeves helps.

I have a pair of rehband elbow sleeves I hot from jackals gym.com & they do a really good job of keeping the joint warm & I don't really get elbow pain anymore from pressing.

cabla

Ribs... pain in the ass. I damaged my left side too playing rugby. Quite a slow recovery process. I would even go as far as saying mine will never be right again.

Be careful though. It is such an awkward injurt. Sitting, lying, breathing hurts. Rest is the best for it really. Nothing can be done. Wrapping them up can actually lead to pneumonia as your not fully breathing.

My advice, just take it east, and test it in a while with light weight and see how it is. Don't push it or you won't get over it.

metamorphosis

Injured two ribs early octiber - took 6 weeks to fully heal. Nothing you can do but let them heal. Baxtard though

COH

Smashed up my floating ribs good and proper during an american football game in 2009.. hands down the most awkward injury I've ever had... sneezing and laughing being the source of soooooo much pain. Took about 10 weeks to fully recover, due to the fact that I cracked one of them running to answer the phone in work about a month after the initial injury...

rest, rest and more rest!

Barry.Oglesby

For the elbow I do: roll ups with 2.5kg and a broomstick, direct triceps work helps me but doesn't help others, stretching and finally, no elbow flexion for a while.

For the ribs, I lie on my back and eat ice-cream for 2 weeks.

Bruncvik

I broke a rib a few years ago, landing awkwardly while playing Ultimate Frisbee. Took about 10 weeks to fully heal. I felt quite a lot of discomfort trying to do any abs exercises, but by far the biggest problem was with putting pressure on the front of my torso. No laying on my stomach (my favorite sleeping position) or any kind of workout that required me put any weight on front.

Good news was I could still do low impact exercises, in particular biking and later, as it healed, light jogging.

The Guvnor

Thanks lads!

Based on all your experiences my ribs are fine - very mild discomfort and only doing certain stretches in the gym.

Elbows - I do wear the neoprene sleeves even on the erg and roll-ups sound like a thing worth doing - naturally the gym has no such stuff so will have to make one up or even do it at home - 2.5kg only Barry - no point going any heavier is there?

Assuming arms out straight and weight starts on or near the floor?

I've got an infrared heat lamp which is helpful - while on at least!:)

john_cappa

Bruised them three years ago. Could hardly breath for 3 weeks!

How is the training going gov? Locate any big dumbbells recently?

The Guvnor

Biggest the gym has is 50kg.

Not a patch on the 65's down your way!

Apart from lightly sprained rib(s) on left side and a tendony right elbow I can now add to the list a lightly sprained right index finger.

The sprained finger probably as a result of doing some heavy db's earlier this week!

They say it comes in threes so touch wood should be in the clear now!

Training going well - doing a bit of erging on the concept 2 and it's good to be doing it.

Barry.Oglesby

The Guvnor wrote: »

Thanks lads!

Based on all your experiences my ribs are fine - very mild discomfort and only doing certain stretches in the gym.

Elbows - I do wear the neoprene sleeves even on the erg and roll-ups sound like a thing worth doing - naturally the gym has no such stuff so will have to make one up or even do it at home - 2.5kg only Barry - no point going any heavier is there?

Assuming arms out straight and weight starts on or near the floor?

I've got an infrared heat lamp which is helpful - while on at least!:)

With a broomstick, there's not a hope in hell of doing them any heavier! I have very good grip thanks to my sport, but 3 slow sets of 5 will fry me! Stretching around the shoulder is a help too. Actually, for my tendinitis, everything helps a tiny bit. If you don't have a band, you can use a regular belt, just loop the belt in and double it up so it starts to roll up on the stick. You can probably go heavier with a rigid strap or belt than you will with a band.

I'm assuming a base level of non-idiocy here- you are stretching right?

The Guvnor

Barry.Oglesby wrote: »

I'm assuming a base level of non-idiocy here- you are stretching right?

I had to read it twice to see the non part! :-)

I am doing some stretching but could do more and could probably introduce some new specific stretches.

I will give the broomstick a go and see how I get on. Couple of times a week is plenty? I'll be sticking with 2.5kg!

I've done them before but never when I had tendonitis.

I also have some therapy putty and that is not bad - as you said every little thing helps.

john_cappa

The Guvnor wrote: »

Biggest the gym has is 50kg.

Not a patch on the 65's down your way!

Apart from lightly sprained rib(s) on left side and a tendony right elbow I can now add to the list a lightly sprained right index finger.

The sprained finger probably as a result of doing some heavy db's earlier this week!

They say it comes in threes so touch wood should be in the clear now!

Training going well - doing a bit of erging on the concept 2 and it's good to be doing it.

Them 65s be staying on the rack gathering dust lol!

Though I am pleased enough to be just about to move onto the 40's for heaviest working set! I went for them yesterday and there was only one of them! Not impressed. Might have to stick to 38s and move to 42s in time!

Am I expecting a package from you?

Barry.Oglesby

The Guvnor wrote: »

I had to read it twice to see the non part! :-)

I am doing some stretching but could do more and could probably introduce some new specific stretches.

I will give the broomstick a go and see how I get on. Couple of times a week is plenty? I'll be sticking with 2.5kg!

I've done them before but never when I had tendonitis.

I also have some therapy putty and that is not bad - as you said every little thing helps.

I do lots of gripping generally in my sport that keeps it at bay I think. Sorry never asked is yours distal or proximal?

AntiVirus

Does anyone know if those power balls any good for tendonitis?

The Guvnor

Possibly mate - I have one so will give it a go - would suggest they could cause tendonitis if done hard.