What Exercise Can You Do With Bruised Ribs?

Although not as serious as a broken rib, a bruised rib can be painful and frustrating. It occurs when blood vessels tear and has symptoms that may resemble those of a rib fracture. You may not see any discoloration or swelling because the blood is pooling deeper under the skin.

A bruised rib takes four to six weeks to heal, and rest is a key part of that. Safe exercise also is an important part of the recovery process, depending on your pain level and additional health factors.

Why Exercise Is Important to Recovery

Bruised ribs can cause pain while moving, coughing, and even breathing, which may cause you to take shallow breaths for an extended period.

Exercises That May Be Safe

Although it may be weeks until you can return to all of your normal activities, there are numerous things you can do to keep yourself active and help your bruised ribs recover.

Deep Breathing

• Taking 10 deep breaths every hour, even during the night shortly after your injury
• Coughing gently every two hours to prevent partial lung collapse
• Using a handheld device called a spirometer, which helps you build and measure lung capacity

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If you have pain while conducting these exercises, place a pillow or soft blanket against your bruised rib and ensure you have taken any prescribed pain medication beforehand. If pain is extreme or persists, contact your doctor.

Walking and Running

If they are not painful, walking and even running can aid in your recovery.

Cardio Exercises

Cardiovascular workouts are important for your heart health and to ensure you are getting enough blood flow and oxygen through your body.

Low-impact cardio exercises may be possible without putting strain on your ribs. Ask your doctor if they are okay in your recovery.

Yoga

If you regularly do yoga, you may be able to ease back into general stretching and light yoga workouts as your condition improves. Avoid any exercises that strain your chest or rib area.

Exercises to Avoid

• Pulling
• Pushing
• Lifting something heavy

This may mean a pause on any sports, lifting weights, and abdominal exercises.

Be patient and wait for your rib to heal before you return to your normal activities. Use your pain as a guide. If something hurts, don't do it. It's better to wait a few more days or weeks than risk injuring your ribs further.

• Fever
• Coughing up blood
• Extended shortness of breath
• Pain that worsens or does not subside after use of pain relievers
• Side effects of pain medicine, such as skin rashes, nausea, or swelling

The Takeaway

• While recovering from bruised ribs, balance activity with adequate rest to avoid complications such as pneumonia, pulmonary edema, or infections.
• Deep breathing exercises, walking, and low-impact activities can support lung health and improve your recovery, if you can do them without pain.
• Avoid activities that involve pulling, pushing, and heavy lifting.
• Call your doctor if your symptoms include extended shortness of breath, fever, or worsening pain.