Running is an excellent way to improve your physical health and mental well-being.
However, like any form of exercise, running can come with the risk of injuries.
An intercostal muscle strain occurs when these muscles are stretched or torn, causing pain and discomfort.
If you have experienced this, you may wonder if it is safe to continue running.
Worry no more, we will explore the impact of intercostal muscle strain, how it affects running, and what you can do to manage the injury and prevent future occurrences.
Its Impact on Running
Intercostal muscle strain can have a significant impact on running performance.
The injury can cause pain and discomfort in the chest and upper back.
This makes it difficult to take deep breaths or maintain proper form while running.
In some cases, the pain may be severe enough to prevent the individual from running altogether.
Even if an individual with the injury can continue running, they may be at risk of further injuring themselves or delaying the healing process.
Running with an intercostal muscle strain can cause the injury to worsen and lead to more severe symptoms, such as increased pain and limited mobility.
Risks of Running
When you run with a strained intercostal muscle, the jarring impact of each stride can worsen the damage to the muscle, causing more pain and inflammation.
Running can also put additional strain on the muscles, making it more difficult for them to heal properly.
In severe cases, running can lead to more serious injuries, such as a rib fracture or a pneumothorax (or a collapsed lung.)
Possible Consequence for Ignoring Pain
Pain is the body’s way of signaling that something is wrong.
If you continue to run through the pain, it can cause further damage to the strained muscle, surrounding tissues, and structures.
Running through pain can also alter your gait, leading to compensatory movements that can cause injury to other parts of your body.
Moreover, ignoring pain can delay the proper diagnosis and treatment of the muscle strain, which can lead to long-term complications.
This may require more invasive treatment options in the future.
NOTE
It is important to listen to your body and avoid pushing through pain when running with an intercostal muscle strain.
Taking a break from running or reducing the intensity and frequency of your workouts may be necessary to allow the injury to heal properly.
Strategies for Running
If you decide to run with an intercostal muscle strain, there are several strategies you can use to help manage your symptoms and prevent further injury:
Take it Slow
Start slowly and gradually increase your pace and distance over time.
Stretch Properly
Stretching can help warm up your muscles and prevent further injury. Make sure to stretch your muscles before and after running.
Modify Your Running Form
Try to avoid sudden movements, such as sprinting, twisting, or jumping, which can aggravate the injury.
Focus on keeping your movements smooth and controlled.
Wear Supportive Clothing
Consider wearing supportive clothing, such as compression shirts or braces, to help support your muscles and reduce pain.
Listen to Your Body
Pay attention to your body’s signals and reduce your activity level or take a break if you experience any pain or discomfort.
Cross-Train
Consider incorporating low-impact exercises, such as cycling or swimming, to maintain your cardiovascular fitness while giving your muscles time to heal.
Seek Medical Advice
If the pain persists or worsens, seek medical advice from a doctor or physiotherapist to ensure proper diagnosis and treatment.
How to Modify Your Running Routine for Safety
Reduce Your Mileage
Limit the distance you run and gradually increase it as the pain decreases and your muscle heals.
Avoid Hills and Uneven Surfaces
Choose flat, even surfaces to run on, avoiding hills and uneven terrain, which can put additional strain on the muscles.
Take Breaks
Take frequent breaks during your run to rest and stretch your muscles.
Focus on proper breathing techniques, such as diaphragmatic breathing, to reduce the strain on your muscles during running.
Consider Using Pain Medication
If recommended by your doctor, consider taking over-the-counter pain medication to help reduce pain and inflammation.
When to Resume Running
You should wait until the pain has subsided, and you can perform daily activities without discomfort before considering returning to running.
Your physiotherapist may recommend a gradual return to a running program.
This involves starting with short, easy runs and gradually increasing your distance and intensity over time.
It’s important to listen to your body and take things slowly to avoid re-injury.
If you experience any pain or discomfort during or after running, stop and consult with your healthcare professional.
Remember to take things slowly and allow your body time to heal properly.
This is a better option rather than risking further injury by returning to running too soon.
Signs That You Are Ready to Get Back on Track
Pain-Free Movement
You are able to move your torso, twist, and turn without feeling any pain or discomfort in the affected area.
Improved Range of Motion
You have regained your full range of motion, and you are able to stretch your muscles without pain.
Improved Strength
Your muscles feel stronger, and you can perform daily activities, such as lifting and bending, without discomfort.
Normal Breathing
You can take deep breaths without feeling any pain or discomfort in the affected area.
No Swelling or Inflammation
There is no visible swelling or inflammation in the affected area, and the area feels tender to the touch.
Doctor’s Approval
Your healthcare professional has given you the go-ahead to resume running and has recommended a gradual return-to-running program.
Preventing Future Injuries
Preventing future intercostal muscle strain injuries involves taking steps to strengthen the muscles and reduce the risk of injury:
Strengthening Exercises
Incorporate exercises that target the intercostal muscles, such as side bends or rotations, into your workout routine.
Proper Form
Maintain proper posture and form while running and performing other physical activities to reduce strain on the muscles.
Warm-up
Always warm up before exercising to help prepare your muscles for the activity.
Gradual Progression
Gradually increase the intensity and duration of your workouts over time to avoid sudden strain on the muscles.
Rest and Recovery
Allow for adequate rest and recovery time between workouts to prevent overuse and fatigue.
Treatment Options
Rest and Ice
Resting the affected area and applying ice packs for 20 minutes at a time can help reduce inflammation and alleviate pain.
A physical therapist can develop a customized exercise program to help strengthen the intercostal muscles and prevent future injuries.
Taping or Bracing
Applying tape or a brace to the affected area can help provide support and reduce strain on the muscles.
Injection Therapy
In severe cases, a healthcare provider may recommend corticosteroid injections to reduce inflammation and pain.
Takeaway
While intercostal muscle strain can be a painful and frustrating injury for runners, it is possible to continue running with proper precautions and treatment.
It is important to consult with a healthcare provider or physical therapist to determine the severity of the injury and develop an appropriate treatment plan.
With proper care and management, runners can continue to enjoy their sport while recovering from the injury.
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