how to rehab a torn pectoral muscle

How long does a torn pectoral take to heal?

Sep 30, 2019 · Physical Therapy Treatment for Pectoralis Tear. Exercise. Exercise for your pec tear should be your main treatment in physical therapy. Why? Because exercise helps you regain range of motion, ... Scar Tissue Massage. Heat. Your physical therapist may apply heat to your upper arm and shoulder during ...

What is the recovery time for torn muscle surgery?

Sep 17, 2016 · If you tighten your chest muscles you will see the pec ball up over your chest. A torn pectoral should be repaired (if it is repairable) as soon as possible. If you suspect a pec tendon injury you should see a shoulder doc sooner rather than later. A torn pectoral tendon tends to occur in “younger” active weight lifters.

How do you repair a torn muscle?

May 25, 2021 · Torn Pectoral Muscle Treatment Once your doctor makes a diagnosis, they can come up with a treatment plan based on your specific injury. In some cases, you might not need surgery. But surgery is usually the better treatment option. Non-surgical Treatment Non-surgical treatment involves: Resting the damaged muscle

What are the symptoms of a torn pectoral muscle?

Jan 06, 2020 · So when you begin working with your muscle injury, use the following as a guideline: Warm up. Before you begin any stretching or strengthening exercises, first apply a hot pack to the injured area for 10... Begin range of motion. Begin slowly moving your injured arm through a wider and wider range ...

How long does it take to recover from a torn pectoral muscle?

Generally, low-grade tears take 4-6 weeks to recover while high-grade tears can take 3-4 months. Remember, recovery time is not only determined by the grade of injury but how quickly you heal after surgery.Apr 10, 2022

Can a pec tear heal on its own?

The quick answer is a mild and partial tear of the pectoralis major may be able to heal on their own over time. Physical therapy is typically recommended to limit scar tissue and flexibility issues. Ice and stretching may be helpful for the first few weeks.

How do you strengthen a torn pectoral muscle?

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.

What does a pectoral tear feel like?

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.

How do I know if I tore my chest muscle?

Classic symptoms of strain in the chest muscle include:pain, which may be sharp (an acute pull) or dull (a chronic strain)swelling.muscle spasms.difficulty moving the affected area.pain while breathing.bruising.

Should I stretch a strained pec?

Physical Therapy and Stretching The Chest Pec stretches are performed to gently stretch the muscle to reduce this tightness and are prescribed to you by your physical therapist. These stretches should be done gradually so as to minimize re-tear and further injury.May 14, 2020

How do you sleep with a torn pectoral muscle?

It is important to stay upright when resting. The best way this is possible is by using a modified bedframe. You will fall asleep quicker in this position than sleeping horizontally, which might amplify the chest pain to excruciating levels.Sep 17, 2021

Torn Pectoral Muscle Injuries

A pectoral tear is severe tissue damage that occurs when the chest muscles and tendons are subjected to extreme loads or stresses.

Torn Pectoral Muscle Symptoms

If you felt a sudden pop or tear in your armpit area, you can expect some symptoms to follow. Individual symptoms will vary, but here are the most frequently reported.

Diagnosis Of A Torn Pectoral Muscle

If you have a complete rupture of the pectoral muscle, it will be pretty apparent from the symptoms. But partial tears are harder to detect. Either way, you will need a diagnosis from a medical professional in order to receive proper treatment.

Torn Pectoral Muscle Treatment

Once your doctor makes a diagnosis, they can come up with a treatment plan based on your specific injury. In some cases, you might not need surgery. But surgery is usually the better treatment option.

Torn Pectoral Muscle Recovery

After surgery, you will be sent home to rest and begin the long recovery process. The good news is, it’s all uphill from here.

Final Thoughts

A torn pectoral muscle is a painful and devastating injury for anyone, but especially lifters and athletes. The process of recovering physically and mentally from this kind of traumatic event can take months or even years.

How to Build Chest Muscle

A big chest doesn’t have to be the stuff of mythology and fantasy. Unless you’ve been dealt a very unlucky hand genetically, you can build a big chest too! Chances are you simply haven’t structured your training for maximum growth. In this article you will learn how to build chest muscle with a killer chest workout designed for optimal growth.

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.

Which muscle is most likely to be injured?

Of these four muscles, the one most likely to become injured is the pectoralis major muscle.

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 ...

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 keep your body strong?

By focusing on healthy foods all year round, you'll be supplying your body with the nutrition it needs to keep itself naturally strong. Take amino acids. Like a good diet, amino acids aren't just for treating injuries. They can also encourage healthy muscle growth and improved strength.

Can a tear in the pectoralis major cause a tear?

Depending on the severity of a pectoralis major rupture, a partial or complete tear may result. However, tears of the pectoralis major muscle are classified as one of four types:

Is it important to recover weight?

Recovery almost inevitably involves regaining the weight that was lost. It is important that the regained weight is largely muscle, and that you don’t replace the muscle you lost with new fat. The key to gaining good weight i ...

How to stop chest pain?

Stop as soon as you notice the pain. Ice- Make sure to ice for about 20 minutes 3 times a day as long as pain persists. Compression- Consider wrapping the affected area but not too tight as to where it will affect your circulation.

How long does it take for a syringe to heal?

How Long Does the Healing Process Take? The healing process can take from 6 months to a year after surgery. The first part of the healing process after surgery is resting and managing the pain. Then, you should call our sports medicine doctor in Franklin Lakes, NJ to continue that rehab and get you feeling good as new.

How to stretch your pectoral muscles?

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. Rotate your hips away from the hinge, stretching your recovering pectoral muscle.

How to warm up before rehab?

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, increasing ...

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.

What is passive stretches?

In passive stretches, you relax as the weight of your body, an ankle weight or the weight of someone pushing on you stretches your pectorals. Active stretches are those you actually do by physically pulling or pushing on your body to stretch your pecs. Advertisement.

Who is Paula Quinene?

ABOUT THE AUTHOR. Paula Quinene. Paula Quinene is an Expert/Talent, Writer and Content Evaluator for Demand Media, with more than 1,500 articles published primarily in health, fitness and nutrition. She has been an avid weight trainer and runner since 1988. She has worked in the fitness industry since 1990.

Who is Aubrey Bailey?

Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. Dr. Bailey is also an Anatomy and Physiology professor. She is a former American College of Sports Medicine certified personal trainer and currently works as a Level 1 CrossFit coach.

How to heal a muscle tear?

muscle tear – Relative rest, Ice, Compression and Elevation (helps reduce the inflammation to the injured tissue allowing for a quicker recovery time). Effleurage massage can help reduce swelling to the area. Pain free mobility exercises retain as much range of motion as possible.

What is grade 3 muscle strain?

Grade 3 muscle strains will be the muscle fibres have been torn resulting in a complete rupture and major loss in function. Majority of pec major muscle strains are Grade 2, meaning that there is significant damage to the muscle that must be rehabilitated to avoid further damage. With increased severity of muscle strains, ...

What is the PEC major?

The Pec Major is the larger muscle anterior to the chest wall and is susceptible to strains and tears. There is a growing trend that several young men share, an obsession with the perfect chest and hence they spend a significant proportion of their time training on their “pecs”. It appears that poor exercise technique has been causing ...

How to reduce pain in pectoral muscle?

Moist heat is often used to increase blood flow to the injured area and help your muscles relax. Electrical stimulation — delivered through pads placed on your pectoral muscle — uses electrical current to decrease pain and increase blood flow to the injured area.

Why does my pectoral muscle tighten up?

After injury, your pectoral muscle may tighten up — a condition called muscle guarding — as the body attempts to protect the area from further injury. Perform stretches to gently lengthen the muscle to reduce this tightness.

What exercises are used to strengthen a PEC strain?

Strengthening exercises are performed during the pec strain recovery time once you have full range of motion without pain. Dumbbells, elastic bands, wrist-cuff weights and exercise machines are all utilized in therapy for strengthening.

Who is Jody Braverman?

She is also a certified fitness nutrition specialist ( NASM) and a certified yoga teacher (YogaWorks).

What are the three types of range of motion exercises?

Three types of range of motion exercises are common in therapy: passive, active assisted and active. Passive range of motion exercises are performed as the therapist moves your arm while you have it in a relaxed position.

How to stretch chest muscles?

Hold each stretch for 20 to 30 seconds and repeat three times. Your therapist may also instruct you to stretch at home between therapy sessions. Do the corner stretch to improve chest flexibility: Stand facing a corner with your feet staggered. Lift your arms to shoulder height and place both forearms flat on the wall.

How to stretch your PECs?

Lift your arms to shoulder height and place both forearms flat on the wall. Slowly lean in until you feel a stretch across your chest. Hold for 20 to 30 seconds and repeat three times. Lower and raise your arms slightly and repeat to stretch other parts of your pecs.