Diagnosis Explanation:

Rib injuries can include rib fractures, bruised ribs, or rib muscle strains, commonly caused by falls, direct impact, sports injuries, or excessive coughing. Symptoms include sharp pain with breathing, coughing, sneezing, or movement, tenderness over the ribs, and sometimes bruising or swelling. Rib fractures typically heal in 6-8 weeks, while bruised ribs and muscle strains may resolve within 3-4 weeks.

Specific Work Modifications:

• If your job requires standing or walking: Maintain upright posture, take breaks to rest, and avoid twisting motions.
• If your job involves lifting: Avoid lifting heavy objects, bending at the waist, or sudden reaching movements.
• If your job is desk-based: Sit with good posture, avoid slouching, and use lumbar support if needed.
• Avoid: Heavy lifting, excessive reaching, twisting, and deep breathing exercises that worsen pain.

Specific Activity Modifications:

• If you run or play sports: Avoid contact sports and high-impact activities until pain subsides.
• If you do yoga or Pilates: Modify movements to avoid deep stretching or twisting of the torso.
• If you do weightlifting: Avoid heavy lifting, overhead presses, and core exercises like crunches.
• Avoid: Running, jumping, rowing, and activities that cause pain with breathing or movement.

Recommended Supplements:

• Calcium & Vitamin D – 1000mg/800 IU daily to support bone healing.
• Magnesium – 300-400mg daily to relax muscles and prevent spasms.
• Collagen Peptides – 10g daily for soft tissue and cartilage repair.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Turmeric (Curcumin) – 500-1000mg daily for pain relief.

Recommended Nutrition and Hydration:

• Increase Protein Intake (chicken, fish, eggs, tofu) to support tissue healing.
• Eat Anti-Inflammatory Foods (berries, leafy greens, turmeric, nuts) to reduce swelling.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain muscle and tissue elasticity.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to keep tissues hydrated and promote healing.

Home Exercise Prescription (Rehabilitation for Rib Injuries)

Early Phase (0-2 Weeks, Reducing Pain & Protecting the Injury):

• Deep Breathing Exercises – Take slow, deep breaths in through the nose, out through the mouth, 10 breaths, 3x/day to prevent lung complications.
• Gentle Side Bends (Pain-Free Range) – Lean slightly to one side, hold 10 seconds, repeat 5 reps each side, 2x/day.
• Scapular Retractions – Pull shoulder blades together, hold 5 seconds, repeat 10 reps, 2x/day to prevent stiffness.

Strengthening Phase (2-6 Weeks, Restoring Mobility & Strength):

• Thoracic Extension Stretch (Using a Chair) – Sit, place hands behind head, gently arch back, hold 10 seconds, repeat 3x/day.
• Wall Angels – Stand against a wall, slowly raise arms up and down, 10 reps, 2x/day to improve upper body mobility.
• Seated Rows (Resistance Band) – Pull band toward chest while keeping back straight, 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Preventing Recurrence & Returning to Activity):

• Core Stability Exercises (Modified Planks, Dead Bugs) – Hold 10-20 seconds, increase gradually.
• Resistance Band Shoulder Press (Light Resistance) – Press upward without excessive rib movement, 10 reps, 2x/day.
• Stationary Cycling or Walking – 15-20 minutes/day to maintain endurance without impact.

Helpful Books:

1. The Sports Medicine Bible: Prevent, Diagnose, and Treat Your Injuries – Lyle J. Micheli, MD.
2. Peak: The New Science of Athletic Performance That Is Revolutionizing Sports – Marc Bubbs, ND.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.