If your work requires physical labor, your doctor can give you a note to excuse you from the work. If you can’t afford to take more than a few days off work, your boss may be able to set you up with something less physically taxing until your rib muscle is back to normal. If you choose to lie in bed for the first day or 2, get up every hour or so and walk around for at least 5 to 10 minutes to prevent bed sores or complications from inactivity. Get as much sleep as you can during your recovery period, since a lot of tissue repair happens while you’re sleeping. [2] X Research source
A pulled rib muscle can take 6 to 12 weeks to fully heal, so try to rest as much as possible to avoid stretching the muscle any further. When you go to sleep, position 2 to 3 pillows under your head and 1 under your upper back to slightly elevate your torso. This will help relieve any swelling and can make it less painful to breathe.
Avoid applying an ice pack or ice bag directly to your ribs because the excessive cold can burn your skin. Wait at least 60 minutes between icing sessions to avoid over-icing, which reduces blood flow to the area.
Heat should only be used once the initial swelling has gone down, which can take more or less time depending on the severity of your injury. Infrared saunas are also great for speeding up the recovery of strained muscles. [6] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Don’t take 2 different types of OTC pain medications at the same time. Talk to your doctor about taking ibuprofen or an alternative if you take blood thinners or antidepressants. Combining these drugs with ibuprofen may cause gastrointestinal or bleeding issues. If you’ve ever had a stomach ulcer, heart failure, kidney failure, or liver problems, don’t take naproxen. Don’t take acetaminophen if you have or have ever had liver disease.
Common cough suppressants include dextromethorphan (Robitussin), benzonatate (Tessalon), and codeine (a prescription opioid).
Epsom salts contain magnesium, a mineral that supports your muscle functioning. As an alternative, fill a large mixing bowl with 1/2 cup (64 grams) of Epsom salt and 16 cups (3,800 mL) of hot water. Soak a towel in it, stirring it around to dissolve as much of the salt as possible. Lay the towel over your pulled rib muscle for 15 to 20 minutes or until the towel is no longer warm. Try adding a few drops of lavender oil to your bath to promote relaxation and relieve pain and inflammation. [10] X Research source
Use your diaphragm to hold the air—your lower belly should noticeably rise and fall with each inhale and exhale. It may hurt to breathe with a strained rib muscle, but prolonged periods of shallow breathing can cause other problems like an infection or pneumonia. Some people find that the Wim Hof method, which is a type of deep breathing exercise, can help reduce pain and inflammation. [12] X Research source Wim Hof also recommends staying hydrated, getting plenty of sleep, and eating protein to help your muscles heal faster. [13] X Research source
Avoid red meats, greasy foods, processed foods, and foods rich in refined carbs and sugars, which can promote inflammation and slow down the healing process. Get your carbs from foods with a low glycemic index, such as beans and lentils, sweet potatoes, non-starchy fruits and vegetables, and whole grains. Avoid starchy foods like white potatoes and bread made from bleached flour.
They can also perform some non-invasive tests and tell you the severity of the strain and how long your recovery will be.
Don’t try to drive yourself to the hospital; call an ambulance or have someone else drive you.
Any repetitive motion can strain your rib muscle, from chopping wood to painting or playing sports like golf, tennis, rowing, or baseball.
For instance, you may be instructed to twist or bend your torso from side to side or lift your arms and cross them over your body. Your doctor will assess your strain on a scale of 1 to 3—1 being a mild strain (2 to 3 weeks recovery time), 2 being damaged muscle fibers (2 to 3 months recovery time) and 3 being a complete muscle rupture that may require surgery. Your doctor may opt to inject your rib area with lidocaine or corticosteroids to ease any extreme pain and swelling.
You may need to avoid drinking or eating anything 3 hours before the procedure. If this is the case, your doctor will let you know beforehand. Wear loose, comfortable, metal-free clothing to your appointment. If you are pregnant, tell your doctor—they’ll use an ultrasound or MRI machine to take an image instead.
As an alternative to prescription muscle relaxants, you may be able to take 250-500 mg of magnesium citrate to help control painful muscle spasms. [21] X Trustworthy Source American Academy of Family Physicians Organization devoted to improving the health of patients, families, and communities Go to source Talk to your doctor about whether this is a safe or effective treatment for you. Don’t drink alcohol when you’re taking muscle relaxants because the combination can exacerbate any side effects (particularly drowsiness and dizziness). Don’t drive or operate any heavy machinery when you’re taking muscle relaxants. Muscle relaxants can be addictive, so talk to your doctor about alternatives if you have a history of substance abuse.
Refer to your healthcare plan to see if physical therapy is covered and, if so, how much. If it’s covered, you still may end up paying a co-pay for each session.
