Fractured rib.... recovery, training... any experience out there?

jritter

So after a fantastic wipeout with my dog during a run, road rash concerns have given way to a possible fractured rib. Brief synposis is that I wiped out Monday and landed chest first. Primary concern was some nice rash on my knee and elbow (actually burned through my winter running tights and technical!). I had some rib pain, but nothing crazy. I actually did the Tuesday V02 bike and managed fine, but since then things just got more and more painful. Went to sports med yesterday as pain was constant and I could barely move. Xrays show what *could"* be a fracture, but they can't say for sure, could also be shadow. Nothing is displaced though, and lungs look just fine. Was told that if its a fracture, healing would take 4-6 weeks. Exercise as pain permits. Nothing else they can do other than pain control.  

Trying to wrap my head around this. 4-6 weeks feels like a lifetime. And all the laying around has been making me feel worse mentally and physically (stiff!). Pain has receded a bit today. I haven't taken any pain meds and I am managing to get around with some compression on my ribcage (tensor bandage). Hubby suggested that I tape my ribs and do some trainer work if I feel up to it. No impact and I can just stop if sore. Running and swimming would be out of the question. I did a slowtwitch search and seems that quite a few of those folks have trained through broken ribs but then again its slowtwitch..... 

Anyone here have experience training with something like this? I know in the scheme of things, this isn't a huge deal and the rest won't kill me. It just kind of sucks to have put in a bunch of work and now have to lose it. And I might be a headcase if I do nothing for a month. But I also want to be healthy in the big picture and not win stupid human award by puncturing a lung etc.

Input would be awesome. Thanks -- Jenn

 

 

Kevin Walter

Rib fractures are very painful, but not very dangerous in terms of big picture health. So, like your doctors said, its fine to do whatever you want exercise wise, but it might be pretty painful for a while to do it. The somewhat good news is that while it will take 4-6 weeks to heal completely, you should notice gradual improvement in terms of pain levels through out that period, i.e. you aren't suddenly better in 4-6 weeks, you should get a little better each day from now to then. I expect you will feel the worst for the next couple of days and shouldn't feel guilty about taking it easy while you heal. As you start to feel better, I think you will naturally want and start to do more.

Hope you are feeling better soon! I have had several near misses with my own dog who seems to like to zig right in front of me as we head downhill on the trails.

Coach Rich

I've broken many ribs over the years. Yep, if it hurts, don't do that, or do that within whatever pain you feel like handling. You should be able to ride a trainer or even outside relatively quickly.

Just be careful not so sneeze, cough, laugh...and I won't talk about the complications caused by pain meds, broken ribs, and bowel movements

Nate Parady

Broken 2 myself...once playing hockey and the other bouncing around inside a tank while in the army. Not fun, but it did seem to be a matter of what you could endure pain wise in terms of being active. What Rich said in terms on Sneezing Coughing etc. is no joke...I found during one of my fractures that a big coughing fit seemed to set me back a bit in terms of sourness. Maybe not healing but just the general sourness of it all.

You will be back to your normal self soon, you just need to modify what you do for a little while. Easier said than done..I know..

Good luck.

jhbinsc

I've had my share too. If it doesn't hurt, go ahead but don't push it if it is too painful. Should feel much better in a month or so.

Do not wrap or compress your chest cage. We haven't wrapped ribs since the 80's. Studies show reduction in ventilation can cause pneumonia. Think stagnant air cuz you can't breathe as deeply.

Just suck it up and if Tylenol or Motrin isn't enough, that's your body's way of saying it is too much! Rest and recover! Good luck.

Jump4Joy19

+1 to what everyone else has said. I've broken several ribs in the past and while painful, they won't set you back too much in training. You should notice the soreness diminishing greatly in the next couple of weeks. The absolute worst is having any kind of allergy attack or cold - coughing and sneezing will bring new meaning to the word pain. Avoid people with germs and any situations that would cause allergies!

My lessons learned from training through multiple injuries (broken bones in '09, '10, and '11 have given me lots of practice in the last three years, I'm sad to say): The best thing I've found is to try to keep a positive mental attitude. Focus on what you can do instead of what you can't. It's easy to get frustrated and that doesn't help much.  If you can get on the bike trainer, that's usually the first and easiest thing to start back with. Pool running, while boring as hell, is often a good next step. Then whatever you can do in the pool - kickboard, etc. added on. Ease back into everything else and before you know it, you'll be back into your regular routine. I've discovered over the years that if I'm sensible, even a major injury doesn't have to be a setback for the season. I even turned in running PR's in '07, the year I had to recover from dislocating my big toe and couldn't run for 6 weeks, so you may be surprised at how little it matters in the long run.

Hang in there!

 

jritter

 Wow, thank you all so much for the encouraging responses! I'm hoping to get on the trainer in the next day or so and see what I can tolerate. Again, really really appreciate all the info and reassurance provided  

Coach Rich

...how's the dog?!!

jritter

 Super bionic humane society rescued dog is, of course, just fine! And wants to go running again...... 

jhbinsc

Awesome, I rescued a weim and he has run up to 20 miles w/ me. He loves it! How about yours?

Bruce Thompson

Jenn - sorry to hear about your fall, sounds like a bad one.  I've had cracked and bruised several times over the years from a variety of falls.  The advice others have provided above is sound IMO.   They just take 4-6 weeks to fully heal.  Once the pain subsides and you start back in with your training, there are two things you may want to avoid: sitting in the aero position on you bike and swimming.  Both can be tough, especailly the swimming (catch and pull phase of the stroke) depending on where the injury is.  Hang in there and you'll be good to go soon.  Good you hear your pup is ready to go.

jritter

@jeff, he's a shepard/husky cross and would run forever if I let him! We've done up to 12 miles but I'm reluctant to do more with him because his gut doesn't tolerate running well. He does best if we keep it to 60ish minutes.

As for the other guy we have.... american bulldog/boxer/mastiff/who knows what else type... whole other story. NOT a runner but a great foot warmer 

jhbinsc

Got to love a good foot warmer! 

My 2 weims now run pretty well on a Y lead. 3 and 5 yo so many miles to go!

jritter

 Well, thanks to all the encouragement (enabling?) from this group, I decided to give the trainer a go this morning. I did my Thursday's V02 workout and while it wasn't the most comfortable experience ever, doing nothing would have felt worse. Managed to hit all my target numbers too, fractured rib and all. Will try to do Saturdays bike tomorrow, if I'm not too sore from today. Probably be a bit before I'm out running with the dog again, but I could use the extra bike focus anyway.

Thanks again. Although, I do wonder if training with a fractured rib officially makes me one of those crazy people.

jhbinsc

Great job. Way to hang tough