How can I keep training

[Stixs]

My luck was not so good this week. After my first cycle and putting on about 21 pounds and losing 3 during pct and still on pct. I was in martial arts class this week during heavy sparring night and after many years of nothing getting really torn or broke I got caught by a side kick by a quick younster right in the side. Realized that night the old reflexes just aren't there any more.


After 4 days the pain would not go away so i went to see the doctor and after 5 hours in doctors office getting xray, I have two broken ribs he said 8 & 9. The doctor was not too helpful just said don't do anything for 4 weeks and don't lift anything heavy. After I got to my car the nurse came out and ask me if he told me to breath very deeply every hour to keep lungs clear, told her he said nothing, and she kind of rolled her eyes in dis-belief.

So now I am very depressed to have to not do any kind of work out for 4 weeks after a lot of hard work.

What exercises can I do that would not put pressure on the ribs. Can I do legs or arms. I am not sure about chest. Do ab exercises put pressure on ribs.

I am sure I should probably do nothing, but would check for advice any way.

I am okay until i sneeze or cough and then it hurts like hell.

[Control]

I wouldn't lift at all for at least two weeks. After that you might be able to do curls, raises, stuff like that. 4 weeks out of the gym is not the end of the world bro. Pro bodybuilders sometimes go months without training. Just keep your protein intake high so you don't waste away.

[wnabeabeast]

I wouldn't lift at all for at least two weeks. After that you might be able to do curls, raises, stuff like that. 4 weeks out of the gym is not the end of the world bro. Pro bodybuilders sometimes go months without training. Just keep your protein intake high so you don't waste away.

Well said. :agree:

[cowgirl]

I busted 5 ribs last year & it took me 8 weeks before I could do anything again.

Let your body tell you when you can train again, the pain will tell you if you are ready. Sucks that you have this set back. Just don't do what I did & have a big pity party and eat shitty foods& drink lots of wiskey. It makes it that much harder to get back to where you were.

[BBAddict]

I just got over busted ribs from a martial arts incident a little while ago and 2 weeks would've done nothing, but it really depends on where it is. I had to give it a good 5-6wks of almost nothing. Toward the end I started doing some light exercise but taped them up really good. Some forms of cardio-high resistance biking and stairmaster can do a little to stimulate your legs, but that's about all I found wouldn't prolong the injury. Good luck!

[Karategirl]

I know the feeling, busted a couple of ribs this year, and bruised one pretty badly last week.
Taping it up tight really helps when working out, stick with cardio and leg workouts.
I managed to do biceps today, but anything else was pretty painful.
A couple of advil will help with the pain, but take it easy because there is nothing worse than re-breaking a healing rib (trust me I know).
Abs will probaby be too painful to do for the time being so I would stay clear for now.
Its going to take about 4 weeks for the pain to really stop, and a good 8 weeks before it feels ok again, but you will be able to work out after about 3-4 weeks.
Try and concentrate on technique and improving the technical side of your martial arts.
Its going to be frustrating, but keep motivated and the time will fly by.
KG