Intercostal and Rib Pain From BJJ

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Intercostal and Rib Pain From BJJ

Рет қаралды 59,569

Күн бұрын

Intercostal and Rib Pain From BJJ
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Intercostal and rib cartilage (a popped rib) is extremely common in jiu-jitsu, wrestling, and Judo. As a result of the trauma and excess forces on the rib cage, it is easily one of the most common injuries we see in the office and coaches people through.
This video talks about the major differences between a popped rib, which can be the cartilage and an intercostal strain. The differences are big and knowing what kind of issue you have, changes your treatment. Rib cartilage injuries tend to a more intense injury and take longer to heal. An intercostal strain is a muscle strain. This means it can take anywhere between 2-6 weeks and can get better on its own but, when treatment is done properly, it can accelerate your recovery.,
Both injuries need to be addressed from a rehab and treatment perspective, especially if you plan on doing BJJ.
00:00 Intercostal & Rib Pain From BJJ
00:48 Common Types of Rib Injuries
01:20 The Ribs & How They Work/Function
01:54 Difference Between a Popped Rib & Intercostal Strain
02:25 Treatment/Symptoms of Rib Pain
04:13 How To Mobilize Your Rib Cage
05:51 Rehab Exercises To Consider
Health & Medical Disclaimer: Please note this video is for educational purposes and is not meant to help treat or diagnose your condition. We recommend you seek professional advice, guidance, and instruction prior to completing any physical activity.
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Пікірлер: 121

@hatchetkeeper1939 5 ай бұрын

I was getting mauled, big weight on top of me and felt a pop, wasn't all that painful but 3 days later and it's more sore now, glad I found this video. I've only been training for a month or so and don't want to miss classes so soon.

@SomeJef Жыл бұрын

Super helpful content, my dr. didn't see any fractures and told me to rest. I want to get back on the mats the right way, these videos are just what I needed.

@DrJoshJagoda Жыл бұрын

Glad it was helpful!

@denisecunningham9267 11 ай бұрын

I'm SO glad to come across your videos! I'm also glad to see a lot of men having this injury, as I'm a female in BJJ and started thinking I was just too fragile or weak. I had a popped rib 3 months ago during drilling side control, now the other side popped a few days ago while rolling. THANK YOU for all the helpful videos!!!

@TyShep06 5 ай бұрын

Keep at it. You’ll get stronger!

@tofunmiolowu 5 ай бұрын

Thank you so much for the video! I started grappling last August and this is my first major injury. Hurts like a mug, but I think it's sorta funny because my partner (a purple belt) had just recovered from the same injury AND this is the second time I've gotten the same injury as him while sparing (I stubbed my toe bad the 2nd week or so) It's a bummer to truly feel pain, and have to miss a couple weeks of class, but I think mild to moderate injuries are a vital part of the educational component of BJJ. So far my worst injuries have been self-inflicted or ego-born (e.g. not tapping on time). Injuries also put the madness of the OGs into perspective (can you imagine not tapping with something broken?!!) and help students understand their bodies' natural limits. Take the bumps and bruises in stride, fam! Much love from the Windy City. #BJJ #Grappling #WomenInBJJ #LivingArtBJJ

@williampaxton871 5 ай бұрын

Dr. Josh, Great video. I don't do ju jitsu but I found your tips to be very helpful. My injury is a little bit different. I have severe degenerative scoliosis and have been seeing a chiropractor to help straighten me out so to speak. It has been very helpful. About 6 weeks ago a rib on my right side popped. The one just below my right pec. I didn't suffer any pain at the time but about a week later i did. The chiropractor said that due to my scoliosis that rib was not aligned properly. I started to feel better and went in for my normal session (adjustment) 3 weeks ago. While I felt fine afterward, since then I have had intercostal pain on my right side. I went to my doctor and he did X-rays and there were no fractures. He and the chiropractor both surmised that it was intercostal and told me to rest. Well the rest really hasn't helped much. I'm just not sure if I should be stretching, doing resistance training as you suggested or just shut it down for a few weeks. I can tell you that none of my normal exercised hurt except lat pulldowns. Any advice you can offer would be greatly appreciated. Many thanks. Bill

@DrJoshJagoda Ай бұрын

Bill, if you have scoliosis there will almost always be "Rib humping" due to the rotation and curve of the spine. Adjusting is not going to magically fix it and as a matter of fact, it is likely not going to change much of the curvature. While adjustments can help alleviate pain and do help with other things. Soft tissue is very helpful, and so is high quality exercises. Hoping you see this and it helps.

@williampaxton871 Ай бұрын

@@DrJoshJagoda Thank you for getting back to me. There have been some developments since I messaged you. A CT scan revealed the two of my ribs were cracked: Healed left anterior fifth rib fracture. Healed/healing right lateral sixth rib fracture. The left is giving me no trouble. But the right keeps getting intermittently sore every time I try to be a little more active. The CT scan was on March 29th and I basically shut down upper body until June 1. Felt okay for a couple of weeks, no soreness. Then I did two light TRX chest workouts and the soreness has reappeared, though not painful, just lightly sore. Not quite sure what to do at this point. Do you think I should shut it down again or is this slight soreness normal and I should continue to reintroduced upper body work slowly?

@AWood28 7 ай бұрын

Yes! This is exactly what I need.

@deadlypalms 9 ай бұрын

Great video - thank you! This happened to me yesterday in sparring and felt more like a pull/sprain then a pop, but in the rib area near the sternum so could be either intercostal or rib bruising - either way, sharp, sharp pain and very restricted movement (laughter or sneezing is no joke!).

@ramdanibinmuslim6782 4 ай бұрын

Bisa jelaskan caranya, saya juga mengalami hal yg sama

@DrJoshJagoda Ай бұрын

Hope you are feeling better. Thanks for watching. Back on the mats yet?

@ryanhamilton8946 Жыл бұрын

Thank you 🙏🏻 I’m going through a rib injury now from Jiu jitsu. and I do appreciate your video!

@DrJoshJagoda Жыл бұрын

oss get better soon. Thanks for being part of the tribe!

@Lebene93 11 ай бұрын

This recently happened a few weeks ago during a tourney. Thank you for the knowledge!

@Crisw8mc 9 ай бұрын

Thanks for the video, it was very useful on my recovery. My experience: I got an intercostal strain below the right rib in my 4th bjj class :D. The pain wasn't too bad, but I noticed a hard bump in my ribs right on top of the injury. After a couple of weeks I was feeling 70% ready so it wasn't a big deal. But now a month in the big bump in my ribs is still there. Doctor says It might have been always there but i didn't notice it before. It might be true, but I'm 99% sure I would've, it's too big not to notice lol. After some searching I think it might be calcification (not a doctor). I'll try to seek an specialist for further inspection.

@grndapache4200 5 ай бұрын

Very similar to my golf injury as well I will utilize this as well as the strengthening aspect thank you

@eiregonzo97 25 күн бұрын

Hi there, I have just injured myself in this area while golfing. Can you give me a run down on how recovery went for you? What did you do to strengthen the area and how long did it take you to be able to start golfing again? many thanks!

@cakes.gaming 14 сағат бұрын

@@eiregonzo97 ive been dealing with this from golf for like half a year and keep re-injuring myself. it's pretty annoying but the only thing that seems to work is just doing absolutely nothing for 2-3 months and then slowly getting back into it. been to several doctors and just come out with painkillers and muscle relaxers every time.

@abelmore7 8 ай бұрын

Just happened to me a couple nights ago when I was sparing. Glad I know what it is now and how to treat/heal it. Thank you.

@kdenas 3 ай бұрын

Bro can you please tell me how much time did it take you to recover?, i just had this injury yesterday...

@paleo704 5 ай бұрын

Perfect video for me. Thank you

@showboat8043 17 күн бұрын

Thanks Doc

@chadbrambers8346 10 ай бұрын

Thanks

@johndavid3474 Жыл бұрын

I don't do BJJ. I was lying on my stomach hands outstretched over my head rolling from side to side and I felt a pop in my ribs, in the exact spot you refer to. I don't have trouble breathing and it's not popping as you mention, but it feels sore when lifting weight. I'll try some of your exercises when it feels a little better. 👍

@DrJoshJagoda Жыл бұрын

That should help. Yes, make sure its calmed down and not too inflamed first.

@greekgod9554 Жыл бұрын

How you are doing now

@johndavid3474 Жыл бұрын

@@greekgod9554 Pain has dulled now was able to do mid waist pushups and squats from the get go. But also noticed a pop when pushing ribs a few days ago.

@Jade_902 9 ай бұрын

I was vacuuming when this happened. (I don’t do jitso). I do have lung surgery for a biopsy a few months ago on the opposite side.

@MarvinMarbles 10 ай бұрын

so this is a thing? I'm glad I found your video

@arlesblueman1161 4 ай бұрын

Great video, I deal with both. Much appreciated

@DrJoshJagoda 2 ай бұрын

Glad to help

@randymeeker1793 5 ай бұрын

Thank you for this video!!

@DrJoshJagoda Ай бұрын

You are so welcome!

@troyblowers6184 Ай бұрын

Great video. Thankyou

@DrJoshJagoda Ай бұрын

You are welcome!

@rajchinagy17 Жыл бұрын

Great information. Exactly what I needed. Thank You!!

@DrJoshJagoda Жыл бұрын

You are so welcome! Thanks for watching!

@kirstymacfarlane1620 Жыл бұрын

I was doing a "massage" on my abdomen with a coregous ball and on the left I felt a pop and click. It's bloody sore. I've massaged my back and abdomen with essential oil. Fortunately I have my massage tomorrow

@DrJoshJagoda Жыл бұрын

Hope it helps!

@oohmygoodness3713 Жыл бұрын

Thank you I did my first day 4 days ago and I’ve been icing and resting. The guy did something and I did here a pop however my coach checked and didn’t feel any difference but I updated him That I had no bruise or anything he said it’s a possibility I did strain it. The video is helpful because you literally narrow it down to what I have which (intercostal )is exactly what it feels like there times I feel it’s my abs but it could just be the muscle as you mention. I haven’t gone to the doctor yet because I’m low on financial, but I have been taking ibuprofen and other pain meds.

@DrJoshJagoda Жыл бұрын

Please consider getting some care for this.

@oohmygoodness3713 Жыл бұрын

@@DrJoshJagoda unfortunately after a week I did see my local chiropractor and got adjusted

@brandonvice4234 Жыл бұрын

Pulled mine in bjj 4 months ago and it comes and goes all the time, I do need to rehabilitate and strengthen this area now or it will just continue, thank you for the advice, I'm going to strengthen the abs more and do rotational movements

@DrJoshJagoda Жыл бұрын

Best of luck! OSSS

@sarahkay5289 11 ай бұрын

Thank you so much I just did some self massage on my right front rib after rib strain. I knew it wasn't broken as I've suffered that before, it feels better already. My son has ahhd and odd so physical encounters are more often not. Thanks again 😂

@mick3yon3ill Жыл бұрын

This shit took me over 6 moths to recover from, heard 2-3 loud crunches and couldn't breathe or sleep on that side for weeks...

@DrJoshJagoda Жыл бұрын

ouch! Glad your back!

@greekgod9554 Жыл бұрын

Did you recovered completely form this?

@mick3yon3ill Жыл бұрын

@@greekgod9554 Mostly yes, I can train and function normally, but I still feel the injury at times. Not in a painful way, but it's still noticeable!

@greekgod9554 Жыл бұрын

@@mick3yon3ill thanks man itoo injured I'm not able to lift that's why I'm asking ❤️

@mick3yon3ill Жыл бұрын

@@greekgod9554 I feel you, I could actually start lifting again pretty soon, maybe not doing heavy deadlifts etc but within reason haha. Take care, wish you a speedy recovery!

@LThill-ks2uz 7 ай бұрын

I injured a lower intercostal rib 8 months ago and it still pops in and out

@jenkinsnq2853 Жыл бұрын

Buddy had me in a close guard and tighten his legs and automatically felt something painful. Had hard time breathing and went home safely but could barely drive. Sleeping was challenging and painful. Any sneezing or coughing would trigger pain. After 3 day I felt better but it’s still painful when I try to make movement but not as painful as day one. X-ray came and nothing was seen by the doctor. Now I’m resting and just wanting to be active. What should I do ? Where to start?

@DrJoshJagoda Жыл бұрын

Glad you are resting and getting a bit better. Check out the last video on rib injuries we posted about... There is a lot in there that can help with these injuries!

@WakeRunSleep 10 ай бұрын

How are you feeling now?

@armandoaguilarjr3691 9 ай бұрын

Literally just had this happen to me. My friend tightened his legs and instantly knew something was wrong. Pain and pop. I weigh 140 and he’s pushing 200. His legs got super tight around me and it was horrible. I pushed through and rolled today after 2 days of not getting on the mat. I couldn’t roll with my teammates for longer than 1 minute. Had to sit out for the rest of practice. Hopefully it heals soon and this annoying pain goes away.

@esteban8183 4 ай бұрын

@@armandoaguilarjr3691any updates? How are you feeling?

@stevecruz779 3 ай бұрын

Jus got this injury today Felt like a pop or bad shift It doesn't really hurt in my rib but what feels like under the rib It jus feels weird And bummed i cant train

@jacobthompson7783 4 күн бұрын

How are you now? I have something similar from 3 days ago and it feels like it’s under the rib as well. Super strange and not always sore only in certain movements and positions but also sore to touch the bottom rib.

@Ash-ku2rz Жыл бұрын

Have it from the past 4 years didn't go to doctor but mine now healed almost 80% but that dull pain remains, didn't show anything on X-Ray

@DrJoshJagoda Жыл бұрын

Hmmm maybe if you get some more treatment you can heal a bit faster.

@DmacDomage 6 ай бұрын

I busted mine skateboarding. At 52 years of age it seems to be taking forever to heal. I waited four weeks, felt fine and hit the weights. Bad move.

@brainlessdip6444 Жыл бұрын

Had a spar 3 days ago and it ended great, thing is after a minute or so I felt a pain on my lower left chest and it seems to have a unbalanced figure more like a dent, the right side of my lower chest is more balanced than the left the curve is noticable on the left side, should I be worried? I'm gonna have it checked out sooner or later.

@ambersintron2298 Жыл бұрын

So I just finished thoracic nerve syndrome physical therapy. And while I was doing these exercises I noticed a pain started in May it felt like it was my kidney on the left side if wrapped around to the front. A back shiatsu massager is the only thing that relieves any pain with the heat. When I clear my throat or sneeze I do feel it. So the question is does my thoracic nerve syndrome have anything to do with this?

@mariannedaffue6791 10 ай бұрын

Having full cage pain with the hot spot ar the middle back

@TJYo-yd7ol Жыл бұрын

Hello, Just so I understand this fully, I have intercostal pain and you say not to stretch this, but later on show mobilizing techniques that look like they are stretching to an extent. Would you first just let it heal by minimal movement then once it feels better move on to these mobilizing techniques? Thank you in advance

@DrJoshJagoda Жыл бұрын

Correct, minimal movement at first. As you progress, then you can get more movement.

@anarchy169 26 күн бұрын

Is it also why i feel a popping sensation constantly when i move or sit down? Right lower rib area

@HarveyWallbanger-ho2cq 8 ай бұрын

I had a coughing fit that lasted like 2 hours. A few weeks later I started having major rib pain, lasted for months

@user-fw3fq3de3z 7 ай бұрын

me too

@aliciabilbruck9169 6 ай бұрын

Same….In so much pain!

@davidkays-cx3rj 7 ай бұрын

Thank Dr Jagoda I have intercostal neuralgia on my left side by my ribs It affects my muscles and nerves with muscle twitching Right now I do pushups with pelvis on the floor Can this strengthen the intercostal muscles and eventually prevent the problem? Thank you for any help

@Ivanm0817 2 ай бұрын

Can it be confused with liver pain ?

@DrJoshJagoda 2 ай бұрын

I ams sure it can be but most people who do BJJ often have an "Event" where there was a pop and can identify the moment in time of the injury.

@getachewkitila7162 10 ай бұрын

Can you mention me where can I get roll you were using for ur back so I can order it practice in my house thank you

@DrJoshJagoda 10 ай бұрын

Check the description link

@moade5700 2 ай бұрын

Thanks Dr for this video, I popped my rib 4 days ago, I did an ultrasound and xray, there is no fracture, the doctor said to stop bjj for 6 weeks minimum, now my rib clicks and I feel it move with a little pain, have you ever seen the same ?

@dr1p729 2 ай бұрын

4:55 this part was painnfulllll aff but its good xddd

@DrJoshJagoda 2 ай бұрын

Get it!

@vegetasbulge 4 ай бұрын

Does wrapping the ribs help at all?

@TCB_Cope 9 ай бұрын

What happens if you don’t get it stabilized?

@erice7192 4 ай бұрын

I got mine doing a heal hook on someone four years ago. Several pops and it's never been the same. Mine is around the 6th / 7th rib, just to the left of my sternum. The rib is elevated now and can be felt by touch. It's cut my sparring down to around a 1/3 of what I used to do since I have to let it rest. I may have to quit as it seems to be getting a little worse and I'd hate to have it impact everyday stuff. Going to take 6 months off and see if that helps any. Running out of options. Even tried stem cell in the rib but no dice. Worst heel hook of my life.

@ronbrand2603 Жыл бұрын

Thanks for the video. I took about 15 classes in my late 30s. I’ve messed my ribs up every other training session and had to sit out for 6 weeks each time. I haven’t done BJJ for years now and think about jumping back into it all of the time. Any suggestions on exercises to strengthen that area?

@DrJoshJagoda Жыл бұрын

Thanks for watching! Yes there is a lot of strengthening and mobility you can do for sure. I actually have a full length video coming out on this Exact topic in 2 weeks so please be sure to check that out. In the meantime, focus on some core work and thoracic mobility.

@anthonydoherty7638 Жыл бұрын

@@DrJoshJagoda is this video out yet ?

@DesmondCarson-ky9yk Жыл бұрын

I’m in the same boat…I’ve had this happen about 3 times over the past 6 months

@209es1 Жыл бұрын

Started in feb and also in my 30’s, a month and a half ago i had a cartilage tear training, took two weeks off but still went to class and drilled. By a month it was good to go but then two weeks later opposite side got the intercostal pain talked about in the video. Still been drilling and today rolled light. It can be done

@cesarfernandezlopez5063 Жыл бұрын

Thank you, I am currently injured by a fall on my rib cage playing tennis, I got X rayed, nothing broken but I feel a click and cracks every time I move , especially on the rib area where I received the impact, every time I have a deep breath that area clicks and feels like a tendon or muscles are above the rib rubbing against bone and making that noises, I don't know if I have explained well, it has been three weeks since I fell ,and the pain is a bit less but on that area seems that nothing improved much, do you have any advice for me ? is this normal? how long it takes to get better? I don't know what to do,😞 Thank you very much 👍🏻❤️

@DrJoshJagoda Жыл бұрын

Sorry hear that. If you can, make seek some professional help and get x-ray if needed. We do have another great episode on rib pain coming out on Sunday, so that will help your rehab.

@cesarfernandezlopez5063 Жыл бұрын

@@DrJoshJagoda i did have my X ray , nothing is broken, it is getting better, but it takes time, thank you so much for your reply 👍🏻❤️

@azizlebeau619 Жыл бұрын

@@cesarfernandezlopez5063 Hi there I have been having the same issue or more then 6 months - It is holding me from getting deep breath -

@oliveriokan Жыл бұрын

I recently had an injury, though not painful, it's bothersome. I have to be careful no to move or make a lot of effort so it does not make me feel pain. At the moment of injury it felt like a cracking. Would that be the costal cartilage?

@DrJoshJagoda Жыл бұрын

That can be a possibility. It is really dependent on the location.

@ashishtonkfitness Жыл бұрын

I was doing torso twisting my rib pain start from there I am afraid that can be a pain of kidney please help sir.

@DrJoshJagoda Жыл бұрын

If you think its kidney, please see your medical doctor

@cooperdeek7910 6 ай бұрын

Resting is the hardest part. I’m fiending to roll

@dabom445 2 ай бұрын

Show up do warm ups and get visual reps. That's what I've been doing. My ribs are sore af. I weigh 160 and a 240 lb dude had a body triangle on me and squeezed the life out of me with his legs. Didn't feel it right away but the next day my ribs were destroyed.

@alexjarboe1017 9 ай бұрын

Anyone have a rib pop towards the front of the rib cage that keeps popping when you twist around? I’m self diagnosing myself with rib cartilage disruption bc I have every symptom and it’s super annoying not to mention painful when it pops. I feel useless bc Im very limited on what I can do at the moment. Im ready for it to heal so I can get back on the mats and get smeshed lol

@djandrew2663 Жыл бұрын

I started coughing and felt pain on right side where you was pointing and felt a click, should I be worried if I strained it? I put something warm over it cuz it helps the pain, but hopefully the pain will stop. Should I expect this pain for the next week or so?

@DrJoshJagoda Жыл бұрын

Yeah this may linger around... If you don't see results in about 5-7 days, you may want to get checked out.

@djandrew2663 Жыл бұрын

@@DrJoshJagoda I took ibuprofen for 3 days and I’m good now, no pain

@kingjuanimal Жыл бұрын

Can I still train if I do mobilizing techniques? I do feel pain on my back (lower shoulder blade that goes underarmpit to my chest all on the same side) I have some trouble sleeping as well, but I am a zero stripe white belt and just started a couple weeks ago and really don’t want to stop what I just started.

@DrJoshJagoda Жыл бұрын

I cannot give you a full yes or no via internet but generally, I would say it is mild, you can likely train but may not do any live rolls. Just drill if possible.

@kingjuanimal Жыл бұрын

@@DrJoshJagoda Thank you for the response. have decided to take some time off from training (a week) and see how I feel from it.

@a.9808 5 ай бұрын

How long did it take for the pain to go away?@@kingjuanimal

@jedsanford5065 10 ай бұрын

Are my ribs hurting? Hard to tell. Everything hurts lol.

@Terminator-kd2bj 3 ай бұрын

Watching this after my rib cracked 😂

@DrJoshJagoda 2 ай бұрын

Enjoy all the episodes. I will keep you busy here!

@ericgonzalez8667 Жыл бұрын

I needed this, my ribs popped 1 1/2 months ago from jiu jitsu.. I do feel better tho , I can lift weights with very little pain. How do you know when it’s the right time to start training again after a rib injury?

@DrJoshJagoda Жыл бұрын

I would go back to DRILLING and test. No live rolling yet but playing bottom game will be the last to come back.

@ericgonzalez8667 Жыл бұрын

@@DrJoshJagoda thank you!🙏🏽