tore pec..how long to heal?

[HAYEZ]

just got out er, tore my pec they said..its annoyign but i can still use it just with pain..has to be minor...wanted to refer me to ortho but i dont have insurance or any money so its a do it yourself fix for me i guess


they gave me a sling and said wear but it seems to irritate it more then sitting in a normal positon with no sling...should i wear it?

obviously no push exercises but pull doesnt bother me..

i just finally got over my left shoulder injury from last year and been working my bench back up slowly and the left goes...redicuoous

how long should i stay off bench?

hot cold roatation, ibprofrin and rest how long you guys expect me out for? thanks in afdvance

[slobberknocker]

just got out er, tore my pec they said..its annoyign but i can still use it just with pain..has to be minor...wanted to refer me to ortho but i dont have insurance or any money so its a do it yourself fix for me i guess


they gave me a sling and said wear but it seems to irritate it more then sitting in a normal positon with no sling...should i wear it?

obviously no push exercises but pull doesnt bother me..

i just finally got over my left shoulder injury from last year and been working my bench back up slowly and the left goes...redicuoous

how long should i stay off bench?

hot cold roatation, ibprofrin and rest how long you guys expect me out for? thanks in afdvance
Muscle or tendon? Complete or partial? I've had two partial tendon tears. The first time it was 6 months before everything was back to normal. The second time I took something to help it heal, and it was fine in a month.

[HAYEZ]

just was at er...they reffereed me to a specialist to go tomorrow for more details but i cant afford it... the did xrays and they couldnt see it..by pushing on it he could tell there was a rupture/rip in it comparing to the other side

im currently on test 400 cruise and hgh 5iu ed... gonn start deca soon as the powder gets here

gonna take two weeks off any exercise that uses the pec to see where im at.. then go back with maybe 75% weights i was using if pain free then...think this is pushing it?

[Odoyal Rulez]

No offense bro, you havent really mentioned how bad the tear is or anything...but it doesnt seem very smart to be using even 75% of your usual weights and still lifting on the same muscle group...could end up tearing it worse...2 weeks isnt shit to begin to repair that.

Im all for pushing through, but you might want to reevaluate this decision.

[HAYEZ]

ive always worked thru injurys but this time i want to play it a bit smarter..what would you recommend? it isnt that bad but its very uncomfortable to put weight on...
for bench i put 135 on bar to see and it hurt..then put 275 on and it started killing so i just stopped before i made it worse..ill take 2 or 3 weeks off and see how i feel to start

[Odoyal Rulez]

Im not a doctor, neither are most people on the board. I dont know what your income is, but the MRI is usually 3 or 4 grand depending. Do you know if theyd want money up front or would they work with you? The hospital I work for gives 30% discounts to the uninsured...you could ask the one you go to if they do as well.

Not knowing if its a muscle tear, a tendon tear, or a tear at all is really going to hinder anything youd do. If you arent going to get an mri to find out exactly what happened, you should prepare yourself for a real long lay off on pressing movements. You will only make things worse...

Think bout it like ripping a rag...its tuff to get it started, but once you got that initial rip in the fabric you can pull it apart with ease. Thats gonna be your chest man if you keep working it.

[bigleemurali]

I tore my delt on 23 november
spent 7 grand for my MRI
spent hell a lot for rehab and other stuffs .. By gods grace it was a minor one

Its close to two months and i am still not able to press weights or do full range of motion for some rowing movements...

The docs say that i will get my ROM slowly..

So it depends on the degree of the tear and hell a lot of other factors too


cheers

[Blut Wump]

A bad pec tear can take forever to heal from. You really don't want to be risking such a thing by aggravating it.

In general, a minor to middling tear will take you out for six weeks and maybe as many months before being 100%. I'd drop pressing completely for a month, don't even try it out. You'll atrophy but it'll all come back quickly enough. You're broken, don't make it worse.

[HAYEZ]

not sounding to good...lol...military press prob a bad idea to then you guys think?

[Blut Wump]

I tore a lat deadlifting and then went 18 months before I hit another deadlift PR. Injuries suck but they're inevitable if you're lifting. Work around them and help them to heal.

[bigleemurali]

I tore a lat deadlifting and then went 18 months before I hit another deadlift PR. Injuries suck but they're inevitable if you're lifting. Work around them and help them to heal.


Working around is the key

many lifters screw up by trying to lift on the same move even when it hurts thinking themself as a warrior.....

But injury is a game where you have to play with mind before playing with might

cheers

[matt1990]

You have to understand that each injury and the extent of that injury is, by default, different then anothers. Thus, I would lay off any and all lifts that incorporate the movement/functionality of the torn pec. At least until you know the full extent of the injury and what your doctors view is besides "You tore your pectoral muscle" lol.

From there we can better recommend some exercises that would keep the incorporation of that muscle to a minimal. I would also say you need to at least lay off of incorporating the muscle in general for a few weeks to allow initial healing of the muscle to being. Keep in mind that this injury, as blut stated above, could have you out for a while, but again, it does depend upon the extent of the injury.

I would also advice swapping out ice and heat a minimum of three times a day and would suggest a time frame of fifteen minutes minimum for each heating/icing session.

That's my advice bud.

Matt~

[Blut Wump]

Don't neglect to ice it frequently and often.

[matt1990]

Great point Blut

[HAYEZ]

thanks guys for all the advice...hitting shoulder and traps today..gonna just do upright rows,shrugs and laying relt raises..shouldnt put any pressure on it..

[Killer]

If it was minor 2 - 3 weeks. In that case, you would not feel a deformity.

Since he did feel a deformity, then you are looking at 4 + laying off of it, depending on the severity like Matt1990 said.

How bad was the bruising?

But you must play it safe! If you go back to much to soon, you are risking a full rupture.

[HAYEZ]

the werid thing is it didnt bruise at all....and it seems to be getting better with taking the ibprofrin.. im gonna give it a few weeks and hope for the best...

without a bruise is that a good sign?

[triggerfinger]

See my thread
http://www.afboard.com/forum/rehab-injury-prevention/35766-pec-strain-tear.html

If you have no black and blue colors it was most like a minor strain/tear.


Its been 8-12 weeks since my injury and I am back to my one rep max benching and military press.

My advice.. Work around it. Get better at the movements that you have been neglecting. ( We all have them ( Good mornings, Ham pull thru's, Planks etc....)

Rest, GH, Deca will heal all soon enough. Working thru an injury is stupid. I am 43 and realize first hand why it is stupid. You have your whole life to train 8 weeks off will do you good.

My 2 cents

[HAYEZ]

thats sounds about exactly what im dealing with...thansk for the info man!!!

[KKAZ]

I severly tore my rotator cuff and my bicep tendon-both arms. I had NO bruising. Its hard to go by just that. Play it extra,extra safe.
And use this time to grow other bodyparts.

[matt1990]

One thing to keep in mind is that you can go from a minor strain to a full on tear easily and I've done it myself for not taking the proper amount of time off or jumping back into things way to fast. So, just make sure you ease back into everything and don't go diving in head first.

If you were to ask me a time frame in which you should follow, even for a minor injury. Then I would suggest working slowly back up to your numbers over the next few weeks to a month. Also, a little tension in that area is usually going to be a normality of lifting right away, but when you start to ache or feel sharp pains, then that's usually a bit of an indicator to back off and allow it more time to heal.

Heal up and get back to crushing those numbers!

Matt~

[HAYEZ]

im gonna def take it easy..im starting to think im never going to be able to bench heavy..last time i tore my shoulder it took me till now to start getting back up in weight..and now the right side goes...lol..

[Halfway]

While 'real' tears defintiely leave a huge mark from the internal bleeding, even little ones can be a bitch

my boy tore his way back a couple of years ago and even without visibly brusing it ruined his training. He was in Canada, so an MRI wasn't an option.

There are clinics that'll do you one for around $400 (or less) if you pay cash, no insurance - call around. It's good to know what you're dealing with.

[G-REX]

I've had several minor pec injuries, some took a couple of days, others several weeks.

As a general rule, soft tissue takes 6-8 weeks to heal completely. Now, I agree, if it's a minor tear(no bruising or bleeding) it could be good to go in 2-3 weeks if you're very careful with it. Stretch the area, ice often and try not to use too much in the way of anti-inflammatories. The inhibit protein synthesis, something your body needs when trying to repair an injury. Be careful when going back to lifting on it, take it slow and gradually add weight over a period of weeks, if not months. Also keep in mind while something like deca will help the tissue heal faster, it can also mask pain that can be telling you to back off, just be careful with it and use your head. Best of luck!

[HAYEZ]

how much weight would you sugget i start with? i could still lift and push what i was ushing it just hurt..
50% of max? 60-70-etc? thanks man
its been a week since i hit chest and i feel alot better..little stiff and still soar but improving..im on gh 5iu ed

also im gonna start some tren just to cut up and do cardio since im not really lifitng..think this will hindeer recovery any?

[Killer]

I would wait at least another week before trying to hit chest.

Maybe some high rep brand work if you are feeling really good.

One of the biggest mistakes I have seen with tears or "pulls" over the years is someone feeling good and come back to early. Not only did you miss the original time off, but know you hurt yourself worse and have to take even more time.

[G-REX]

how much weight would you sugget i start with? i could still lift and push what i was ushing it just hurt..
50% of max? 60-70-etc? thanks man
its been a week since i hit chest and i feel alot better..little stiff and still soar but improving..im on gh 5iu ed

also im gonna start some tren just to cut up and do cardio since im not really lifitng..think this will hindeer recovery any?I would start with the bar, if that doesn't hurt and you can move it through a full range of motion then got to quarters, if that doesn't hurt and you can do a full ROM go up a bit. Key is to not get to the point where it hurts, shut it down before that then try and get a little heavier next time.

Another thing to consider, if you can take the weight down and it just hurts say the last 2-3 inches before it hits your chest-don't go down all the way. Just go to the point in which it hurts then come back up, if you have boards that's a great way to limit the ROM. Use the board that is higher than your injury. Give it a week or two, then try and go to the lower board. If you can get to the next board without pain or only a slight stretching sensation, your good to go. Keep doing this until you cna get all the way down to your chest without any pain.

Another thing that can really help is stretching the pec. Go slow and don't be overly aggressive with it and no PNF stretching. The stretching will help get blood flow into the area and help make sure that the new tissue lays down correctly and reduces the amount of scar tissue you incur.

[HAYEZ]

thanks guys..im gonna wait till feb 1 to hit it aagin..then ill start like you suggest

ive noticed my arm has been a bit stiff since i havnt really been using it this week..how soon would you start stretching it? also what about massage? that help any?

[G-REX]

thanks guys..im gonna wait till feb 1 to hit it aagin..then ill start like you suggest

ive noticed my arm has been a bit stiff since i havnt really been using it this week..how soon would you start stretching it? also what about massage? that help any?Stretching you can start immediately, again just go slow and don't push it to a point of pain.

Myofacial release, ART, triggerpoint- any fo thsoe would be great. They'll get blood into the area, flush out the damaged tissue and break up any scar tissue beginning to form.

[HAYEZ]

thanks for all the advice man i appreciatte it!!!

[matt1990]

Start at 50% and work your load up.. Again take it slow and steady bro.

Matt~

[Aesirian]

From personal experience, I separated my left AC joint, minor tear left pec, and several ruptured bursa, the first week of Dec 09.
I immediately started a daily stretching routine and found Shoulder Dislocates to be an emense help.
Last week I was finally able to get into the heavy end of the DB rack again. the 120s were feeling good for sets of 8.
But...this last Monday, I didn't go through my normal stretching routine and my shoulder/pec were screaming from the 50s to the 90s when I just had to stop.

Don't train to pain. Stop short. You have all the time in the world. Patience is the key to longevity...something I had to remind myself of this week.

[Blut Wump]

After my knees threw in the towel a few years back, I took a layoff and then came back to squatting with an empty bar. Adding just 2.5Kg per session, it didn't take too long to build back up.

[HAYEZ]

did some tricept work yesterday and im a bit sore today..didnt feel anything while iwas workign out...weird...not sure if its from the workout or that i quit useing the anti inflammatories...

[HAYEZ]

well i have to say my pec ios coming along nicely!!
i have very minimal pain and i can use it for about anything...the only thing that really bothers me is if i stretch my arm across my chest to touch my left shoulder..other then that it seems good to go...was gonna give it another week before i triewd to work out..this sound like a ok plan?
wondering if the gh is the reason for such a quick heal?

[Beverly McD.]

GH does help. http://www.afboard.com/forum/images/icons/icon7.gif
It takes the body at least 6 weeks to heal from a tear no matter what you are taking.

[HAYEZ]

thanks!

[IliekFude]

should really relax n take yr time. Also I hafta ask, did u already ave the tren u mentioned starting or did u buy that instead of paying to see a doc?
I can tell yr gona go ahead n lift no matter what so to mak it real simple, don't do Anything that hurts. I had a minor tear in my pec n cuff n severe strain in both areas as well as my bicep from doing rack lockouts for bench. That was months ago and I'm just now benching at 75% of my old max without pain n a feeling of looseness or "giving out".
So anyway be smart n take it slow or yr gona really tear something n hafta -at best- lift differently for life n -at worst- stop benching n maybe other things too like regukar grip backsquatting n others.
Gluk.

[HAYEZ]

im not doing anything that makes it feel uncomfortable at all...in a week ill go light on bench and see how it feels..but now im just keeping all pull exercises..its killing me not to do military presses as there my favortie but i havent tried them either..im being patient..the tren im running just to cut..im doing cardio 6-7 days a weekand lifting eod 4 day split so im reeally taking it easy for what im used to doing 4on1off repeat

thanks for your post tho!

[HAYEZ]

today i did 45 lb bar for mil press...no pain...threw on 135lb was a dull pain..not sharp..but dull..so i decided not to try them..just put it up half way and quit..

ill give it another week before i try again..

seems like my pain tho has moved higher then the original place...its just dull now and only hurts every so often

[Cyp]

I tore my pec a bout 4-6 weeks ago. It was the second time I had done it, while doing barbell presses.

I worked around the area, by avoiding all presses for 4 weeks. I then gradually got back in to my chest. I started with seated machine press (close grip), pec dec, or cable cross overs, and push up at the conclusion of the work out.

I got on GH, which really seemed to add in recovery. I'm at the point now where I'm doing almost everything, including incline, and military presses. I am not doing flat bench any more. It really seems to be the culprit of all my pec injuries. The only time I have hit it is when doing close grip.

I have a little deformity, on my outer pec where it connect to my shoulder. The pain is almost all gone, just a dull pain every once in a while.

It's a pain in the ass, but avoid that area for a while. You'll get back in to it soon enough. Stretch, and if possible some nice massaging of the area to break up the scar tissue.

GL

[HAYEZ]

its been about 3 weeks now..
today i did chest
bar no pain
135 no pain
185 slight uncomfortablness
225 more uncomfortable, im just gonna keep this weight for the next two weeks and see how i feel
if i feel better ill go up 10 pounds each week and see how it treats me..i feel like a giant pussy...lol

[Cyp]

Bro stay away from pressing, especially barball flat. You don't want to make it worse. I know it sucks, big give it some time to heal.

[HAYEZ]

Bro stay away from pressing, especially barball flat. You don't want to make it worse. I know it sucks, big give it some time to heal.
the only thing that seemed not right was decline so i just didnt do them..i did a few flat sets controlled and slow and a couple inclines and laying flys

i have a power rack in my house so i really dont have anymore options on exercises

i think ill just stick to the low weight for a few weeks...

my chest is just shrinking like crazy...i look retarded and i think im groing man boobs...lol

[bino]

lol damn hayez you just can't let lifting go for a minute?
lifting the next day lolol damn dude...how did you do this?
i'm worried about rotor cuff injuries, i've had a nagging pain for some time
even starting to notice it when i do work around the house :(
so i'm real leery of flat bench or military, no more singles for me ever.

[IliekFude]

im not doing anything that makes it feel uncomfortable at all...in a week ill go light on bench and see how it feels..but now im just keeping all pull exercises..its killing me not to do military presses as there my favortie but i havent tried them either..im being patient..the tren im running just to cut..im doing cardio 6-7 days a weekand lifting eod 4 day split so im reeally taking it easy for what im used to doing 4on1off repeat

thanks for your post tho!

Sure no problem glad to help. Also watch out for heavy pulls or rows, deads especially whn done heavy SMOKE yr pecs. Do a dbell row n feel yr pec when u do it, it'll b rok hard. Just a heads up.
Sounds like yr commin along tho - good to hear bud. 1 last thing watch out for feeling too confident too soon, usually how disaster hapns.
Gluk brotha!

[HAYEZ]

lol damn hayez you just can't let lifting go for a minute?
lifting the next day lolol damn dude...how did you do this?
i'm worried about rotor cuff injuries, i've had a nagging pain for some time
even starting to notice it when i do work around the house :(
so i'm real leery of flat bench or military, no more singles for me ever.
i didnt even tear it doing anythign stupid...was on vaacation 10 days came home hit the gym and roasted it...i had even warmed up with the bar, then 135x20 , def had the blood going...put on 285 put ti up 6 times and just didnt feel right..i never go heavy on my chest because i tore my roator last time and was out for a long ass time...so my chest always lags cause i go light..i had been hitting it twice a week the past few months but its just not ment for size i guess...lol

so you really running a cycle? i still oufnd that hard to believe..i thought you were anti juicer? lol

[HAYEZ]

Sure no problem glad to help. Also watch out for heavy pulls or rows, deads especially whn done heavy SMOKE yr pecs. Do a dbell row n feel yr pec when u do it, it'll b rok hard. Just a heads up.
Sounds like yr commin along tho - good to hear bud. 1 last thing watch out for feeling too confident too soon, usually how disaster hapns.
Gluk brotha!
the deads havnt seemed to bother me but ive seemed to lose some strength from them...i lost 10 pounds on my working sets for some reason...no idea why

[IliekFude]

Ya one thing that can come with a tear is yr Golgi apperatus (kinda like yr muscular automatic shutoff safety switch) can kick in more often or at less stress than yr use to. Sometimes it takes a little retraining to fix as when u heal from a tear yr neuro pathways change n scartissue etc develops so basically you aren't the same lifter anymore physiologically and with "yr feel" for some movements.

[neo22]

To be honest, I would rather lay off and have my chest shrink, then risk it when its not recovered, tear it completely and have a wierd shaped pec forever. Just my .02

[HAYEZ]

my chest still hurts... it went from the burning pain to more of a dull achig pain now...anyone have any thoughts on that?

im not pushing anything at all...i bench once a week at about 2/3 my working weight sets..

[Cyp]

Hey man that sounds about right. It concerned me when I was healing too. The dull pain lasted for a while with me. What I did to start working the pec more, was adding some close grip presses and seated machine presses, starting low and working up to a moderate weight. I did not go heavy but repped out, to get the muscles engorged with blood. I figured the dull pain was the area repairing itself, and getting lots of blood in that area, and moderately working it out would help.

Four weeks of that, and I have no pain at all. I no longer to flat barbell, but have been able to go heavy with out any problem on incline.

I know its frustrating man

[HAYEZ]

coool man that sounds good...its mad frustrating i feel so weak and look like shit...some reason it wseems to be effecting my whole bodies look even tho my lifts havnt dropped on anything else...lol

but im nit pushing shit..just gnna take it easy