Safety considerations
Due to high force trauma which causes sternal fractures, bruises, swelling and pain on the site are expected, according to Physioadvisor. You can also feel pain linked to the movement of the upper back, chest and arms.
Your health care team will examine you for other injuries, including lung and heart injuries. These need immediate medical care. Certain sternal fractures, in particular those involving other injuries in the chest area, will require surgical treatment, according to Statpearls. Most isolated sternum fractures will heal in about 10 weeks, but it can take longer if you have additional injury or risk factors, such as advanced age, osteoporosis or diabetes, or if you have used steroids for a long time.
Most people will be able to return to normal activities, especially in execution and in practice of sport, in a question of weeks to months. People with serious sternal fractures will generally require a prolonged recovery period which can take several months. This is often the case when surgery is necessary or when other injuries are involved.
Initial treatment
During the first three days (72 hours) after an injury to the thoracic wall such as a sternum fracture, it is important to rest and apply ice in the affected area, according to the rib injure clinic in London. Limit all the activities that cause pain, apart from deep breathing and cough – it is important to continue things despite discomfort because they will help prevent lung problems from developing.
Compression using bandages or corsets is not recommended just after an injury, as it can interfere with breathing. However, if your ribs are also broken, your health care team can use compression to stabilize them. Don’t do this for yourself. You can also learn techniques to support your thoracic wall during cough or pass the sitting position to the standing position. You can start rehabilitation, including a soft amplitude of motion and breathing exercises, only after your doctor has erased you.
Chest and amplitude of motion
If your pain levels allow it, it is important to start range movements of soft movement as soon as possible, according to the clinic of rib injuries. After having evaluated by a physiotherapist, they will recommend specific movement exercises which are sure to do while you heal. The fear of moving and holding your body in protective positions can cause a muscle imbalance around the injured area, which can make pain last longer.
Breathing exercises are also crucial because they can prevent complications after an injury, such as thoracic infections such as pneumonia. The deep breathing in the diaphragm is an encouraged technique, according to Physioadvisor. You can make this sitting or standing position, as long as you keep a right posture. Breathe as deeply as possible from the diaphragm without increasing the symptoms – the diaphragm is located just below the lower lungs, at the bottom of your rib cage – then relax to leave the expression of breathing. Consult your health care provider on the number of rehearsals and sets that you should do what you heal.
Strengthening the chest, back and shoulders
Once you have healed your acute injuries or injuries, your physiotherapy diet will be adjusted to incorporate reinforcement exercises, according to the RIB Buthing Clinic. It is important to strengthen the top of the chest, back and shoulders, so as not to risk injuries on the neck, back and shoulders when you return to your normal routines. Exercises will also help you practice a good posture, which can help you avoid musculoskeletal problems as you get older.
If you plan to return to the gymnasium or return to sport, it is particularly important to work with your health care team to develop a specific strengthening program for your training sessions and favorite activities. This will help prevent injuries once you do it.
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