Any pain in the chest is looked at with suspicion, anxiety or even panic. While our minds often immediately jump to worries of underlying cardiac conditions, several instances of chest pain stem from intercostal muscle strain. Intercostal muscles are located between the ribs in the ribcage and participate actively in the breathing process. A strain in the intercostal muscles can result in sharp and acute chest pain. The pain resulting from chest muscle pull can easily be distinguished from that stemming from any cardimac incident. However, that doesn’t mean one should ignore chest pain.
Understanding the intercoastal muscles and how they get strained
The thorax wall comprises the subcostalis and transversus thoracic muscles and three intercostal muscles — the external, internal and innermost muscles. “The intercostal muscles are not as strong as other muscles. They are also among the smallest muscle groups in the body,” shares Bengaluru-based physiotherapist Gayathri Mahalingam. “Of these, the muscle fibers running horizontally are very weak.” This makes the muscles prone to injuries, especially when loaded. This is a major reason for its common occurrence among those who are into weight training.
“Chest muscle pull is uncommon in non-active individuals,” adds Mahalingam. “In such people, the intercostal muscles will not get strained unless the person has twisted the body in wrong or unnatural angles. Even so, they might have just a minor injury.” However, those focusing on strength training or sports can strain the muscles. In some cases, physiotherapy is required alongside rest for recovery.
Apart from strains, these muscles also get injured if the person suffers from a pectoralis muscle tear or chest muscle tear. This is because the intercostal and pectoralis major muscles are strongly connected.
Symptoms of intercostal muscle strain or chest muscle pull
The first symptom of a chest muscle pull is pain in the area — you will notice tenderness or soreness in the intercostal muscles. While it might be initially confused with chest pain caused by cardiac issues, the pain from chest muscle pull is different in nature.
“When you have chest pain due to a cardiac condition, some of it will radiate to the shoulder and arms,” explains Mahalingam. “However, the pain from intercostal muscle strain will not radiate. Rather, it will be a sharp single-point pain felt where the strain has occurred. You can feel it or notice it worsening while twisting or bending forward. You can also notice it more when you touch or press the area.”
Chest muscle pull pain is also felt when one coughs or sneezes. Tenderness or soreness in the area is another symptom.
Treatment for chest muscle strain
For intercostal muscle pain, the treatment and duration of recovery depend on the grade of the strain in the muscle fibers. This is graded from 1 to 4, based on the severity. Mahalingam elaborates, “When there is pain only while touching and movements are not too painful, the strain is classified as Grade 1. In grade 2, movements are slightly painful and the pain-bearing capacity of an individual is less. Moreover, you can feel the inflammation worsen upon touching.” She continues, “In case of Grade 3 strain, inflammation or tenderness persists and is felt more acutely on pressing or engaging the muscle.”
To recover from grades 1 to 3 of chest muscle strain, it can take between one and three weeks. Medical professionals recommend ice packs and rest as well as keeping the chest muscles immobile to mitigate the pain.
However, in the case of grade 4 strain, there will be severe and sharp shooting pain even while doing basic movements. In this situation, one must opt for physiotherapy sessions and use a chest brace to ensure complete immobility of the chest muscles.
How to strengthen intercostal muscles
As the intercostal muscles remain within the ribcage and are constantly engaged while breathing, it is not possible to strengthen them by lifting weights. Since the muscles are connected to the diaphragm, deep breathing exercises are beneficial in strengthening them. The muscles can also be strengthened to some extent by performing lifting exercises for the pectoralis major and shoulders.
A basic twisting exercise while seated on a chair is great for stretching the intercostal muscles. Bending forward also helps in stretching the muscles out.
Takeaways
- A strain in the intercostal muscles can result in sharp and acute chest pain, called chest muscle pull.
- Normally, a chest muscle pull will heal on its own in a couple of weeks. But if the strain is severe, additional measures are needed.
- Intercostal muscle strain or chest muscle pull of minor grades (grade 1 to 3) can be treated through conservative means, including ice packs and rest. In case of grade 4 strain, physiotherapy sessions are required. Using a chest brace to immobilize the muscles is also recommended.
- One can strengthen the intercostal muscles by regularly doing breathing exercises, as these muscles are connected to the diaphragm.
