How To Fix A Chest Muscle Strain

This blog post covers the exact steps that you should immediately take following a chest muscle strain/pull.

A strain to the chest region usually involves an injury to the Pectoralis Major and/or Pectoralis Minor (.. and occasionally to the Intercostal muscles).

A chest muscle strain is usually caused when an accustomed load is placed on these chest muscles.

Symptoms:

• Chest pain
• Pain with coughing
• Pain with deep inhalation
• Pain with stretching the chest
• Difficulty moving shoulder
• Muscular spasm

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How To Fix A Chest Muscle Strain

STEP 1: Avoid Aggravating Activities
STEP 2: Pain Management
STEP 3: Perform Releases
STEP 4: Gentle Movements
STEP 5: Chest Stretch
STEP 6: Isometric Exercises
STEP 7: Gentle Strengthening Exercises
STEP 8: Push Ups
STEP 9: Address Posture
STEP 10: Differential Diagnosis

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STEP 1: Avoid Aggravating Activities

In the initial stages of your recovery – Reduce exposure to any activity, movement and/or position that aggravates the pain in the chest.

This will give your chest muscles the best opportunity to recover as quickly as possible.

Common Aggravating Activities

• Lifting/Carrying
• Pushing/Pulling
• Over reaching
• Pushing off hand
• Stretching the chest

As your chest muscle pain improves, it is important to gradually return to these activities to reclaim the full function of the shoulder.

How long does a pulled chest muscle take to heal?

Generally speaking – The recovery time for a chest muscle strain is usually between 2-6 weeks.

STEP 2: Pain Management

If there is a significant amount of inflammation, this can increase the sensitivity and pain in the chest muscles.

This may limit the ability to perform the suggested exercises on this blog post and potentially prolong the time it takes to recover.

Here are ways to reduce pain:

a) Anti-Inflammatory Gel

Apply an anti-inflammatory gel to the chest region.

Do this 3 times per day.

b) Cold Therapy

Apply an ice pack to the chest region for at least 10-15 minutes.

Do this 3-5 times per day for the first 2-3 days following your injury.

(Note: Do not apply the ice pack directly to the skin as you may develop an irritation on the skin.)

Once the pain has subsided, consider applying heat (via heat pack, hot shower and/or deep heat cream) to encourage more blood flow to the injured muscles.

c) Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)

It is recommended that you take an anti-inflammatory medication consistently for at least 7-10 days.

Keep in mind – there are different strengths/types of NSAIDs and is best used if the prescribed medication is appropriate to the severity of the inflammation.

(Note: Please consult your Primary Care Provider before taking any medication.)

d) Pain Medication

If you are having difficulty managing your pain levels, you may need to consider taking pain medication.

(Note: Seek medical advice from your Primary Care Provider before taking any medication.)

STEP 3: Perform Releases

Massaging the strained chest muscle can help reduce pain and improve circulation in the region.

a) Chest Muscle Release

Instructions:

• Stand in front of a wall.
• Place a massage ball between your chest and the wall.
• Lean your body weight onto the massage ball.
• Apply as much of your weight as you can comfortably tolerate.
  • (Please be careful when applying direct pressure onto the ribs.)
• Make sure to target the painful areas!
• Continue for 2 minutes.

Alternatively – if you do not have a massage ball, you can use your finger tips to massage the chest muscles.

STEP 4: Perform Gentle Movements

Prevent stiffness in the chest by performing the following pain-free movements.

a) Shoulder Blade Rolls

Instructions:

• Have your arms resting by your side.
• Perform shoulder rolls in a backward direction.
• Move slowly.
• Make sure that there is no pain in the chest when you are performing this movement.
• Perform 20 repetitions.

b) Arm Circles

Instructions:

• Draw large circles with your arms.
  • (You can rotate your arms forwards and/or backwards.)
• Move slowly.
• Make sure that there is no pain in the chest when you are performing this movement.
• Perform 20 repetitions.

c) Chest Openers

Instructions:

• Sit down on the edge of a chair.
• Place your hands on your hips.
• Extend your spine backwards and look upwards.
• Pull your shoulder blades backwards.
• Push your chest upwards.
• Take a slow and deep breathe into your chest.
• Aim to feel the expansion at the front of your chest as you breathe in.
• Perform 5 repetitions.

STEP 5: Stretch the Chest

As a general rule: Avoid performing stretches within the first 2 week period following a chest muscle pull.

Premature application of a stretch load to an acutely strained muscle may aggravate the pain.

Note: When dealing with a strain to the intercostal muscles, aim to “breathe your air into the area where the strain is”. This will help the rib cage expand and stretch this specific area.

a) Chest Stretch

Instructions:

• Stand next to the edge of a wall.
• Place your forearm onto the wall.
• Your elbow should be slightly above shoulder height.
• Pull your shoulder blades backwards and keep your chest wide.
• Lean your body forwards.
• Take a deep breath in.
• Aim to feel a stretch in the chest region.
• Make sure that there is no pain whilst performing this stretch.
• Hold for 30 seconds.

b) Chest Stretch #2

Instructions:

• Lie down on the floor.
• Place a foam roller vertically between your shoulder blades.
• Have your head supported by the foam roller.
• Place your arms out towards the side.
• Take slow and deep breaths in.
• Aim to feel a stretch in the chest region.
• Make sure that there is no pain whilst performing this stretch.
• Hold for 30 seconds.

To see more ways to stretch out the chest, check out this post:

See Post: Chest Stretches

STEP 6: Isometric Exercises

An isometric exercise involves contracting the muscles without moving the joint.

In my opinion – This type of exercise is a safe way to start loading the chest muscles following an injury.

When performing isometric exercises: Aim to apply as much force as you can comfortably tolerate.

(The more you can load the muscle without exceeding its capacity, the quicker your strain will likely heal.)

Isometric contractions of the chest muscle will be performed in the following 3 positions:

• Shortened
• Neutral
• Lengthened

Note: You will need to adjust the position of your arm to get a specific contraction in area where you are experiencing your pain.

a) Shortened Position

Instructions:

• Place your arm in front of you at shoulder height.
• Bring your arms across your body as firmly as possible.
• Aim to feel a muscular contraction in the chest.
• Hold for 30 seconds.
• Perform 3 repetitions.

b) Neutral Position

Instructions:

• Place your arm directly in front of you at shoulder height.
• Place your hand against a wall that is in front of you.
• Push your hand into the wall as hard as you can without causing any pain.
• Aim to feel a muscular contraction in the chest.
• Hold for 30 seconds.
• Perform 3 repetitions.

c) Stretched Position

Instructions:

• Stand next to the edge of a wall.
• Place your palm on the wall at shoulder height.
• Pull your shoulder blades backwards and keep your chest wide.
• Lean your body forwards.
• Push your hand firmly into the wall as hard as you can without causing any pain.
• Make sure that there is no pain whilst performing this exercise.
• Hold for 30 seconds.
• Perform 3 repetitions.

STEP 7: Gentle Strengthening Exercises

Strengthening the strained chest muscles is an important step to heal your injury quicker.

Make sure that the resistance applied to the following exercises is challenging enough to stimulate the muscle (… but not too much that is causes pain!).

a) Push

Instructions:

• Stand up right.
• Anchor a resistance band to a stationary object behind you.
• Hold the other end of the resistance band with your hand.
• Have your back facing towards the anchor point.
• Step forwards as to increase the tension on the resistance band.
• Push your hand forwards.
• Aim to feel a muscular contraction in the chest muscle.
• Perform 10-20 repetitions.

b) Chest Fly

Instructions:

• Anchor a resistance band to a stationary object behind you.
• Hold the other end of the resistance band with your hand.
• Have your back facing towards the anchor point.
• Step forwards to increase the tension on the resistance band.
• Keep your arm relatively straight throughout this exercise.
• Pull the resistance band towards the midline of the body.
• Aim to feel a muscular contraction in the chest muscle.
• Perform 10-20 repetitions.

c) Chest Press

Instructions:

• Hold onto an appropriate amount of weight in your hand.
• Lie down on the floor or bench.
• Push your hand upwards.
• Aim to feel a muscular contraction in the chest muscle.
• Perform 10-20 repetitions.

STEP 8: Push up Exercises

By this stage of your rehabilitation, you can challenge yourself by performing a more demanding exercise such as the push up.

a) Push Up

Instructions:

• Stand in front of a wall.
• Place both hands onto the wall at shoulder height.
• Step away from the wall.
• Lean your body weight into your hands.
• Perform a push up on the wall.
• Perform 10-20 repetitions.

b) Variations of the push up

Once you are able to perform a wall push up, challenge yourself by progressing to the following push up variations:

Push up with hands on bench > Push up on floor with knees or feet on the floor > Push up with feet on a bench

STEP 9: Address Posture

The following postures may predispose your chest muscles to being tight.

a) Rounded Shoulders

Rounded Shoulders is where the shoulders slouch forwards.

This position can compress the front of the chest.

To address this issue, check out my full guide:

See Post: Rounded Shoulders

b) Hunchback Posture

Hunchback Posture is where the upper back (Thoracic Spine) is slouched forwards.

This position can compress the front of the chest.

To address this issue, check out my full guide:

See Post: Hunchback Posture

STEP 10: Differential Diagnosis

If you have persisted with the exercises and the chest pain has not improved, you may need to consider that the pain is not coming from your muscles.

It is important to understand that there are more serious causes of pain in the chest.

(The main ones being issues with the heart and/or lungs!)

Please seek immediate medical attention if you suspect that there is an issue with the heart and/or lungs.

Symptoms of heart/lung issue:

• Sharp pain and/or tightness in the chest (Left side for Heart issue)
• Radiating pain to the left neck, shoulder blade, jaw and/or arm
• Shortness of breath/Difficulty to breathe
• Lethargy
• Nausea/Lightheadedness
• Cold sweat

(Other potential causes of chest pain: Costochondritis, Rib Fracture/Contusion, Stress/Anxiety, Anterior Scalene referred pain, Brachial Plexus injury.)

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Conclusion

Follow the steps mentioned on this blog post to address your chest muscle pain.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before attempting any exercise. For more information: Medical Disclaimer.