Rib
- Costal cartilage - Wikipedia
- Costochondritis - Wikipedia
- Intercostal muscles - Wikipedia
- Rib cage - Wikipedia
Injury
2024: Current theory of almost semi-annual “slipping” or cartilage tear occurring due to an imbalance or lack of proper muscle recruitment in core/hips/glutes alongside thoracic mobility.
Physical Therapy
Keep moving within pain tolerances
Kinesiophobia is the fear of pain due to movement and hinders rehabilitation, prolonging disability and pain.
RICE (medicine) - Wikipedia no longer recommended in favor of M.E.A.T
- Movement
- Exercise
- Analgesia
- Treatment
- How to Fix a Rib Out of Place - YouTube
- Breathing exercises
- Rib Pain and Injuries Playlist (BJJ)- YouTube
- Treatment Of Rib Injuries Using Graston - YouTube
- Use rounded back end of flatware table knife in lieu of [Graston](Chiropractic treatment techniques - Wikipedia tools
- 8 Tips To A Quicker Recovery From Rib Injuries - YouTube
Strength Training
Conservative strength training led to most rapid relief of “slipped” rib rather than movement avoidance
Focus is on obtaining pre-injury range-of-motion and driving blood flow to affected areas once debilitating pain from breathing exercises has lessened
- SINGLE-ARM SUITCASE CARRY - YouTube to engage core on injured side
- Banded or kettlebell rotation exercises
- Threading-the-needle exercise
Support
- Taping For A Rib Injury - YouTube
- Kinesio Tape
- Rib protection vest recommended on reddit (untested)