X-ray evidence of 2 (dislocated) Broken ribs (3 and 4) - Training management

Hey guys,

7 days ago I fell off my bike, hit my head and broke 2 ribs. I was hospitalized for 3 days for observation (no pneumothorax or other complications).

The X-rays suggest that I have 2 broken (and dislocated) ribs - 3 and 4 on the right side. I am in some pain (3-4/10) while lying down and taking a deep breath but not much else. Not taking any pain meds.

Here are my questions:

  • When can I be back to training?
  • What type of movements would you recommend?
  • What should I avoid (can I make things worse)?
  • Should I expect 100% recovery and in what time frame?

Regards!

Curious,

Glad to hear you’re okay and I am wishing you a speedy recovery.

Unfortunately, we cannot give you specific recommendations, as neither of us have evaluated you or know much about you medical and training history.

That said, most rib fractures heal with conservative management. I would expect your fractures to be resolved in 4-6 weeks. If it were me, I would figure out what exercises I can do with tolerable pain, which is likely to be influenced by movement and intensity.

I would avoid things like wearing a belt, smoking, and situations where trauma is likely (e.g. MMA training).

Other than that, this is going to be an experimental phase. Given that it’s been 7 days, I’d be more curious as to what you’ve tried and what your doctor(s) said?

Hey Jordan,

I am 86kg, 5"10’, 30, male. Never smoked. No medical conditions to report.

I’ve been lifting for 1 year and 10 months, without skipping a session. Started on the LP, The Bridge … and most recently ran the Hypertrophy Bias template.
I resistance train 3-4 times per week and do cardio 1-3 times per week. I hike and ride my bike. Not much else.

My best lifts:

Deadlift - 200 kg@9
Squat - 160 kg@9
Bench - 110 kg@8
OHP - 75 kg@9

I plan to visit the gym and try out different squat/bench/deadlift variations while staying in the 6-7 RPE range. How would you practically define “tolerable pain”?

My doctor told me to expect pain within the next 10-15 days, no meds were given.

Thank you for taking the time, I know you’re a very busy man!
Venelin

Thanks for the follow up and nice pulls :slight_smile:

I wouldn’t put any definition on tolerable pain other than the very literal- pain you can tolerate. It’s going to be subjective and you’ll have an idea whether you can continue with the particular exercise or not.

1 Like

Hey Jordan,

Happy to report that I’ve done 3 sessions this week. Thanks for the encouragement to start training :slight_smile:

Will be happy to write more detailed description/tips if anybody else is in a similar situation.

Regards,
Venelin

Glad to hear it!

With respect to tips/instructions, I think I’d avoid that given the individual nature of this and risks associated with taking responsibility for other people’s management of a fracture. That being said, I’m really happy you’re back training.