how to rehab a torn pec to look normal

Can you fully recover from a pectoral tear?

It's essential to remember that each patient and pec tear is different. Not everyone will recover at the same pace, so you shouldn't get frustrated if you fall a bit behind the expected timeline. However, on average, you can expect it to take around six months to make a full recovery from this type of injury.Nov 20, 2021

How do you train chest after pec tear?

Wrist weights, light dumbbells and low tensioned exercise bands are generally used for shoulder flexion exercises to slowly improve the strength of your pectoral muscles after a tear. Perform three sets of 15 repetitions of strengthening exercises. Slowly increase the resistance depending on your rate of progress.

Can a torn pectoral muscle be repaired years later?

Abstract. Repair of a pectoralis major muscle rupture at the tendinous insertion into the humerus was successfully performed 13 years after the initial injury. Repair was possible only because the ruptured sternal portion of the muscle was scarred to the intact clavicular portion and therefore had not retracted.

Can you lift weights after a pec tear?

In general, it is usually safe to return to limited weight training at three months following tendon repair. Before embarking on a weight-training program, you should have full range of shoulder motion and normal strength in the rotator cuff and scapular muscles.Oct 14, 2009

Can you workout with strained pec?

You should avoid strenuous exercise, like heavy lifting, while you're in recovery. As your pain lessens, you may slowly return to your previous sports and activities. Pay attention to any discomfort or other symptoms you experience and rest when necessary. Your recovery time depends on the severity of your strain.

How serious is a torn pectoral muscle?

When the pectoralis muscle ruptures, you will have sudden severe pain and a tearing sensation in the chest. You may also have pain in the upper arm, weakness, bruising, and a dimpling, or pocket formation above the arm pit. Initial treatment includes application of ice and immobilization of the shoulder, arm and chest.

What does a minor pec tear feel like?

Signs and symptoms of a pec strain Most people will report a specific moment in time where they feel a “tearing “or “popping“ sensation in the chest or around the armpit. Immediately they will feel pain in the chest and a loss of strength if they have a grade 2 or 3 tear.

How do you tell if your pec is torn?

The first sensation you feel when the pectoralis major muscle is torn is sudden pain felt in the chest or more commonly, at the front of the armpit. See figure 2 for the most common pain locations. At the same time you may have a sensation of something tearing.

What is the largest muscle in the chest?

The pectoral muscles are made up of four muscles that connect the chest wall with the upper arm bone, or humerus, and shoulder: The largest of these muscles, the pectoralis major muscle, attaches at the breastbone, or sternum; the clavicular head of the collar bone, or clavicle; and the humerus. This large muscle, which most ...

How long does it take for a pectoralis tear to heal?

However, depending on the severity of the injury, method of treatment used, and diligence with therapy, full recovery can take several months to a year.

Where does the rupture of the pectoralis major tendon occur?

Type 1: With type 1 tears, the pectoralis major tendon pulls away from the humerus. Type 2: With type 2 tears, the rupture occurs at the muscle-tendon junction—the point where the muscle begins to transition to tendon. Type 3: With type 3 tears, the pectoralis major muscle rupture occurs entirely within the muscle belly.

Which muscle is responsible for stabilizing the collarbone during arm movement?

The smallest of the pectoral muscles is the subclavius, which attaches to the clavicle and first rib. This muscle is responsible for stabilizing the collarbone during arm movement and for lowering the clavicle and elevating the first rib during respiration. Of these four muscles, the one most likely to become injured is the pectoralis major muscle.

Which muscle is responsible for scapular movement?

This muscle aids both scapular movement and breathing. Like the pectoralis minor, the serratus anterior attaches to both the ribs and scapula. This muscle helps support breathing and elevation of the arm and allows the arm to rotate and pull the scapula around the rib cage.

How to get a muscle to be more elastic?

Warm up. Before you begin any stretching or strengthening exercises, first apply a hot pack to the injured area for 10 to 15 minutes. This will get blood flowing through the area, which will make the muscle more elastic and responsive to your rehab protocol. Begin range of motion.

What is the most popular exercise for weightlifters?

And not just any weight training, but the bench press —one of the most popular exercises among weight lifters. Because the bench press requires a huge amount of force from the pectoralis major muscles, any tension or weakness in the muscles, or even steroid use, can impact their ability to perform the exercise.

How to strengthen pectoral muscles after shoulder surgery?

Wrist weights, light dumbbells and low tensioned exercise bands are generally used for shoulder flexion exercises to slowly improve the strength of your pectoral muscles after a tear. Perform three sets of 15 repetitions of strengthening exercises. Slowly increase the resistance depending on your rate of progress.

How to do chest flies?

Chest Presses and Chest Flies 1 Hold a small dumbbell in each hand. 2 Perform chest presses by lying flat on your back on an exercise bench and raising the dumbbells directly above the center of your chest; your palms should be facing away from you. 3 Lower the dumbbells toward your shoulders, keeping your elbows bent out to the side. 4 Press the dumbbells back up for one repetition and repeat for one set. 5 Rest your muscles for one minute then lie back down again; this time, make your palms face each other. 6 Lower the dumbbells by opening your arms and bending your elbows as if to welcome somebody with a hug. 7 Flex your shoulders to bring the dumbbells back over your chest and repeat for one set.

How to reduce swelling in PECs?

Place a cold pack over your pecs after each rehab session of exercises to reduce swelling and inflammation that may result from your routine. Keep the ice pack on the area for 15 minutes. Advertisement.

How to heal a torn pectoral muscle?

Once the pain and swelling of your injury have been significantly reduced, begin exercises for torn pectoral muscles under the guidance your physical therapist.

How to get back from a PEC tear?

There are several exercises you can do to help get back from a pec tear. A chest muscle tear or pec tear can potentially limit not only your workouts and sporting activities, but also your capacity to perform everyday activities. The good news is, exercises can help.

How to stretch a chest muscle?

To perform a passive chest muscle strain stretch, simply lie flat on your back; then raise the arm with the injured muscle above your head so it is in a straight line with your body. For an active stretch, stand near the hinge of a doorway. Grasp the hinge using the arm of your injured muscle.

How to warm up for PEC?

Warmup for Pec Rehab Exercises. Warm up before your rehab exercises. Begin each session with a hot pack placed over your injury for 10 minutes. Heat increases blood circulation and the temperature of the muscles, tendons and ligaments so they are more elastic and plastic. This means you can stretch and strengthen your tissues with less pain, ...

Maxwell44 Yellow Belt

Hey guys I tore my pec benching. I was doing 225 for 3 sets of 5 reps. I tore it on my third rep of my third set, I was easily lifting the weight and I didn't feel any pain besides a 1-2/10 on the side that tore before it happened.

Kevin Mai White Belt

My guess is you have poor structural integrity (posture) and bench excessively. Do you do anything for your posterior chain? Lower traps, rhomboids, rotator cuffs, the muscles on the back that reverses all of the benching is what allows your pec to be in it's most optimal position.

JinKazama Silver Belt

Hey guys I tore my pec benching. I was doing 225 for 3 sets of 5 reps. I tore it on my third rep of my third set, I was easily lifting the weight and I didn't feel any pain besides a 1-2/10 on the side that tore before it happened. It was a partial tear of the muscle belly.

A.S. Deep Banned Banned

I swear, every other person who flat benches has fucked their shoulders and/or torn a pec. Is there even a reason to flat bench if you're not a powerlifter? Why not just use dumbbells or barbell incline/decline for chest?

corpse Bannned

I swear, every other person who flat benches has fucked their shoulders and/or torn a pec. Is there even a reason to flat bench if you're not a powerlifter? Why not just use dumbbells or barbell incline/decline for chest?

A.S. Deep Banned Banned

i think with sound form and without gomad forced superlinear progression, benching is just as fine as every other potentially abused exercise.

corpse Bannned

I've still heard too many stories of guys doing everything right and still fucking something up. Why not just do a less risky exercise instead?

What is isometric contraction?

Isometric contractions, where a muscle contracts without changing length, are essential to recovery from a muscle strain. In my case, a full range of motion was painful, but I could’ve tried isometric contractions, holding static contractions at various joint angles that were pain free.

Is overhead press a shoulder exercise?

While the overhead press is largely considered a shoulder and tricep exercise, the pectorals are active and contribute to the movement (11,12). You may need to find alternate ways to load your shoulders, even using ‘blasphemous’ isolation based exercises, until heavier compound exercises are possible. 10.

The Starr Rehab Protocol

Fortunately, we Starting Strength coaches know an extraordinary method that will rehab torn muscle bellies in a very short time. We call it the “Starr Rehab Protocol,” named after the greatest strength coach who ever lived, the late Bill Starr.

Why and How the Starr Rehab Protocol Works

When a muscle belly is torn (the term “muscle strain” is actually a small muscle tear), the fibers of the muscle tissue literally are torn in half and frayed. The body immediately begins an inflammatory response and sends blood flow to the area to begin the healing process.

Important Notes on the Starr Rehab Protocol

So what sort of injury does the Starr Rehab Protocol work best on? Very simply, we’ve seen that it works best for muscle belly injuries — things like strains and torn muscle bellies themselves. It has been our experience that it also works quite well with back injuries associated with disc problems (herniation, facet joint issues, sciatica, etc.).

My Own Experience

I have successfully used the Starr Protocol to rehab a badly torn right pec (3 years ago), a torn lat, a torn bicep muscle belly, a torn adductor (left groin), and my current rehab on my left pec.

Watch the Video

Matt Reynolds is a competitive powerlifter and strongman. He’s a Starting Strength coach as well. Matt offers online coaching at his site: ReynoldsStrong. com. (Note: Brett is currently a client of Matt’s and is seeing some nice gains to his lifts with his coaching and programming!)