How To Fix & Prevent Rib Injuries From Jiu-Jitsu (Strengthening Exercises)
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- Опубліковано 23 лип 2024
- How To Fix & Prevent Rib Injuries From Jiu-Jitsu (Strengthening Exercises)
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Rib injuries in Brazilian Jiu-jitsu are very common due to the physical nature of the sport. Rib pain, popped ribs, rib strains, and rib cartilage injuries are among the top injuries sustained during training. This episode will help you understand rib injuries in more detail as well as what you can do to help strengthen them after an injury. Additionally, we show you some exercises and things you can do to help prevent rib injuries in the future as well as help you with your jiu-jitsu game.
Related Videos:
Intercostal Rib Injury - • Intercostal and Rib Pa...
Rib Injuries & What To Do - • Rib Pop vs. Broken Rib
00:00 How To Fix & Prevent Rib Injuries From Jiu-Jitsu (Strengthening Exercises)
00:28 What To Do After A Rib Injury?
01:50 Diaphragmatic Breathing to Reduce Pain
03:55 Back & Rib Mobility Exercises
07:35 Core Strengthening Exercise For Rib Pain
10:02 Rotational Core Strength For Obliques/Ribs
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“Popped” my lower rib during BJJ class 4 weeks ago. Your videos were great. I was in a ton of pain, your KT tape video was instrumental in my recovery and also your advice about not totally resting, but doing as much activity as he could. I think that really sped up the healing process. Thank you.
Eric, thanks for watching and glad to see you were able to find a lot of relief and help from the videos! Osss
This was awesome thank you 💪
These are great. I could feel relief after doing one full round of all the exercises and stretches in the video. I'll be incorporating this into my morning and daily routine. Computer work has my back in shambles right now. These have helped.
Thank you very much for this video! Been training 13 years and for the last 2 years I've been dealing with rib injuries from BJJ. Constant cycle of re-injuring that area. Been to the doctor many times and they never could tell me what is wrong. Really appreciate this!
Thanks so much for this, you're amazing man.
Thanks for watching and being part of the tribe!
Thank you so much for sharing this video.
It's my pleasure
Thanks so much for this video bro. First time dealing with a rib injury after years of training JiuJitsu. Just subscribed to your channel and wanted to show some appreciation for making such an informative and specific video.
Thanks Matt! Welcome to the tribe. Happy to have you here and thanks for watching. Wishing you a quick recovery oss
I'm a newbie who's had two BJJ classes and one seminar and already have had two intercostal strains. Being 60 years old and having had a life-altering bike wreck 2 years ago, I was starting to wonder if BJJ was just a bad idea and not do'able. Watched all your vids and am going to try to keep training. Thanks for pushing this stuff out.
You shouldn’t be rolling after only 2 bjj classes. Unless you have done other forms of grappling. Your injury is your coaches fault
Great video. Thank you. I started training jits 2 months ago and I’m suffering my second rib injury. I really do appreciate the time you put into this!
You are welcome. Thanks for watching. I appreciate you
This is super helpful - thank you. Currently 7 weeks into recovery from a popped rib during sparring and only just resuming exercises ahead of plan to resume training in next 2 weeks.
Are you back training now?
Very helpful ❤
I'm so glad!
This is great doc. How soon after injury can I start some of these exercises? I can’t even get out of bed without support at the moment (3 days post injury) but breathing is fine and painless
Doc this is great. Was training last week with a 30 lb slam ball doing tosses straight up over my head, catching it and doing a thruster motion. I must have torn a posterior intercostal on my left side. Can barely sleep. How long should I wait to start trying to mobilize? Ton of pain on movement. Thanks!
Hi Josh question. I have a rib injury not from jiujitsu. I over stretched it doing a single arm dead hang. Its not necessarily painful but it has popping. Is popping in your ribs bad necessarily during ab workouts? I currently haven't been doing much ab work as it brings the pain back especially with rotational movements.
Hi doctor I have poped a rib I heard it pop.
Do you think it’s worth ceing a chiropractor as I’ve been the hospital and all the scans came back clear just like you said they sometimes can’t see a poped rib.
Have you got any advice on this for me and no pain relief is working.
Love the videos very helpful and precise.
Hello I'm not in so much pain anymore, but sometimes still when I do some moves in the jujitsu class the pain hits back again... but in total and daily life the pian is gone! Should I be worried?
How soon after injury would you start this rehab protocol?
How do you prevent from pulling a muscle if you're trying to heal from two cracked ribs 7 and 8
Super helpful man - I appreciate you posting this. I've had a rib injury going on for almost a few months and it just hasn't seem to have healed. I've gotten tons of imagine via X-Ray and CT, but there are no breaks. Waiting for an MRI to be scheduled.
Is it typically an intercostal type strain between the ribs if there's no acute injury? I've never dealt with an injury quite like this - and it has been so frustrating. Working out, time off, trying to mix a little in - just haven't found that happy medium yet.
Thanks again!
Going through the same thing as you it’s rough man
Interccostal injuries can be hard to detect. The muscles are small, hard to treat, and if they become "adhesions" or soft tissue restrictions, they can limit mobility and/or increase the pain later.
Sometimes there can be an injury to the cartilage and it can still be be negative MRI, although more rare since your ruled that with imaging. Hoping that you find relief
Feel well!
After how much rest can one start these exercises?
Hey Dr.Josh For the rib/oblique strengthening excerise you use your inner-hand to push outward. Or are you using your outer-hand to push outward.
Hope get what i mean.
What point in the video are you referring to? Please give time stamp so I can better help.
For the rotation core strength for oblique. You use 2 hands to pul but actually i are you using the backhand to pull out or push with the inside part of the hand.
Hope you understand 😅
Basically like which arm is to focus more on rotation during the oblique exercise.
Do have any of these for dancers? I get sharp rib pains when dancing and nobody has tips or this issue apparently☹️
Not specifically for dancers but the premises should be the same. Thanks for watching!
What is the average time for an intercostal Strain ? ! I have no pain while sleeping and only light tightness when doing heavier movement or doing L-Sits(crunches were fine )
Strains can last between 2 weeks at 6 weeks. Depends on the severity and how well you can recover.
I was doing torso twisting my rib pain start from there I am afraid that can be a pain of kidney please help sir
If you think its kidney, please see your medical doctor
How many times are you supposed to do these exercises? Once a day? Twice a day? Once every two days? How many sets and reps`?
It's hard to give that answer as it depends on the severity of the injury, location, pain levels, previous fitness training, etc. That said, it is good to start with less intensity and volume and move upwards from there. We often recommend 2-4x per week for rehab.
Would repeated punches on the ribs strengthen them over time?
Wolfs law says yes. but that wouldn't be a good way to rehab them if you are injured
Hello, I broke a rib a week ago during a roll, when do you think I can start doing this rehab exercises?
Thank's
why do you have lower back guide and not rib guide
Good Question! Just because I had more questions about back pain before this video started to get more attention.
I am thinking about creating a Rib pain "self-treatment Course"
@@DrJoshJagoda ok thank you