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Training with busted ribs
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Mar 25, 2016
Anyone have any advice for training while busted up? I broke 10 ribs on the right side of my body three weeks ago and I'm trying to figure out how to not get fat and weak while I recover. I'm able to go on walks now but I was hoping to incorporate some climbing specific exercise.

Any ideas?
Max Koenig
From Athens, GA
Joined Mar 7, 2013
10 points
Mar 25, 2016
Crunches NickO
From Utah
Joined Apr 11, 2011
36 points
Administrator
Mar 25, 2016
Rock Climbing Photo: Lichen head. Me, with my usual weatherbeaten, lich...
..and comedy shows M Sprague
From New England
Joined Nov 9, 2006
6,302 points
Mar 25, 2016
Wow what great ideas... I think I'll also inhale some pepper and do some boxing Max Koenig
From Athens, GA
Joined Mar 7, 2013
10 points
Mar 25, 2016
I feel like crunches would exacerbate rib pain, but I dont know, I'm not a doctor lol. Perhaps planks would be a better choice, since you wouldnt be flexing your ribs as much?

I would try to isolate climbing-related muscle groups that you can train without your ribs hurting. Maybe get a grip training device or see if hangboarding would be okay to do. Of course, speak to your doctor about it before you start anything. Maybe you can find some yoga poses or stretches that will help you maintain flexibility while you recover.
Quinn Baker
Joined Mar 2, 2016
0 points
Mar 25, 2016
When I busted ribs a few weeks back I couldn't do anything for a few days/first week, after that the only thing that didn't hurt was hangboarding. So I took a 4 weeks and just hung a few times a week steve mullins
Joined Mar 17, 2010
0 points
Mar 25, 2016
Rock Climbing Photo: Chris Vultaggio leads the title route at Five and ...
Second the hangboarding (careful jumping down of course), it'll still make you feel like a climber. Also you can get on wrist curls, shoulders and tris as opposing group stabilizers.

Having busted ribs before, I did pretty well with cycling as my cardio fix during my recovery, then pushed it back to MTB after healing. Obviously you want to avoid anything with potential impact (bouldering, trailrunning) lest you re-break the ribs or push a busted one through an organ.

10 ribs is a lot man, did you end up with a flail segment?
chris_vultaggio
From The Gunks
Joined Dec 22, 2008
399 points
Mar 25, 2016
chris_vultaggio wrote:
10 ribs is a lot man, did you end up with a flail segment?


Go big or go home right? Fortunately I don't have a flail segment. I did end up with a pretty major collapsed lung but 4 days with a chest tube took care of that.
Max Koenig
From Athens, GA
Joined Mar 7, 2013
10 points
Mar 25, 2016
Not gonna lie, injuries in the core are REALLY hard to work around. I've never broken a rib, but have definitely torn and pulled muscles in the rib cage. There's no way I could have hungboard with those injuries; the exercise actually does rely on a bit of core engagement. Pnelson
Joined Jan 1, 2015
58 points
Mar 25, 2016
MaxwellK wrote:
Go big or go home right? Fortunately I don't have a flail segment. I did end up with a pretty major collapsed lung but 4 days with a chest tube took care of that.


Damn dude. Glad to see you're okay though. Recovery is extremely important so better to get weak and recover fully than to try and stay strong and re-injure yourself.

Care to share the story behind your injury? I understand if you don't want to but it might be quite an interesting read if you feel like sharing.
Quinn Baker
Joined Mar 2, 2016
0 points
Mar 25, 2016
Rock Climbing Photo: Chris Vultaggio leads the title route at Five and ...
MaxwellK wrote:
Go big or go home right? Fortunately I don't have a flail segment. I did end up with a pretty major collapsed lung but 4 days with a chest tube took care of that.


Seriously - I had something similar, hit a tree snowboarding and exploded my left lung, pneumothorax with 50% collapse.

Healing goes quick - frustrating at times - try and get stoked on some new training methods to work around the injury. Heal up and hope you get out and back to climbing asap.
chris_vultaggio
From The Gunks
Joined Dec 22, 2008
399 points
Mar 25, 2016
Wow, crazy. This just happened to a friend of mine.

I would imagine that hangboarding is out of the question for a while yet, but it depends on what is comfortable. Seated wrist curls are probably the only thing that a MD would recommend. Its great to here that you are crushing those walks. Maybe try walking while carrying two light weights in each hand? This could get a little forearm pump going.

Try to get into a pool as soon as possible. Going to be much more safe, comfortable and fun.



Probably a more important resource:

mountainproject.com/v/post-awe...

Good luck brother!
Peter Howes
Joined Nov 14, 2014
84 points
Mar 25, 2016
Rock Climbing Photo: yukon
Ouch, no fun man. Have you sneezed yet? I about pissed my pants the first time I sneezed after I tore the cartilage around my sternum. As for training, you're not gonna be able to do much for a while. Maybe some hand and forearm workouts? Seth Jones
Joined Feb 17, 2015
39 points
Mar 25, 2016
If hangboarding is too painful you could try hanging weight from pinch blocks and walking around with them (or just sitting).

Finger and wrist curls. Maybe try to get a pump going with a long rice bucket workout.
Nathanael
From Riverside, CA
Joined May 27, 2011
257 points
Mar 25, 2016
Rock Climbing Photo: Acquisition of Knowledge
Sounds like isolating the hands and arms, and the legs will allow you to keep at least parts of you in good shape. I don't know what kind of leg specific weight machines are available at gyms these days, but maybe you could take a look at that. Mathias
From Loveland, CO
Joined Jun 4, 2014
313 points
Mar 25, 2016
Quinn Baker wrote:
Recovery is extremely important so better to get weak and recover fully than to try and stay strong and re-injure yourself.


Realistically this is probably good advice.

Quinn Baker wrote:
Care to share the story behind your injury? I understand if you don't want to but it might be quite an interesting read if you feel like sharing.


Yeah, sure. I was working for a tree care company and after following some bad advice from a more seasoned employee I fell 30 feet out of a tree we were removing and landed on the chainsaw that I had attached to my harness. I fell while rappelling out of the tree when my rope system slipped off the stub it was over. In addition to the broken ribs and lung issues, I suffered some minor bruising of my kidney and an (fortunately) inconsequential fracture of my C2 vertebrae. I am definitely incredibly lucky that I've gotten off as easy as I have.

Peter Howes wrote:
Wow, crazy. This just happened to a friend of mine.


Hey Pete...

powhound84 wrote:
Have you sneezed yet?


I sneezed for the first time a couple days ago and almost started crying.
Max Koenig
From Athens, GA
Joined Mar 7, 2013
10 points
Mar 25, 2016
MaxwellK wrote:
Realistically this is probably good advice. Yeah, sure. I was working for a tree care company and after following some bad advice from a more seasoned employee I fell 30 feet out of a tree we were removing and landed on the chainsaw that I had attached to my harness. I fell while rappelling out of the tree when my rope system slipped off the stub it was over. In addition to the broken ribs and lung issues, I suffered some minor bruising of my kidney and an (fortunately) inconsequential fracture of my C2 vertebrae. I am definitely incredibly lucky that I've gotten off as easy as I have. Hey Pete... I sneezed for the first time a couple days ago and almost started crying.


Thank you for sharing, that is a crazy story for sure... Hope your recovery goes well and you can start climbing again soon!
Quinn Baker
Joined Mar 2, 2016
0 points


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