Intercostal and Rib Pain From BJJ

Intercostal and Rib Pain From BJJ

Grab our Rib Pain Fix Program!

Links:
We use affiliate links when possible.

Get the Low Back Pain Guide:
Related Videos:

Want more information on our clinic? We offer virtual sessions to help.

Intercostal and rib cartilage (a popped rib) is extremely common in jiu-jitsu, wrestling, and Judo. As a result of the trauma and excess forces on the rib cage, it is easily one of the most common injuries we see in the office and coaches people through.
This video talks about the major differences between a popped rib, which can be the cartilage and an intercostal strain. The differences are big and knowing what kind of issue you have, changes your treatment. Rib cartilage injuries tend to a more intense injury and take longer to heal. An intercostal strain is a muscle strain. This means it can take anywhere between 2-6 weeks and can get better on its own but, when treatment is done properly, it can accelerate your recovery.,
Both injuries need to be addressed from a rehab and treatment perspective, especially if you plan on doing BJJ.

00:00 Intercostal & Rib Pain From BJJ
00:48 Common Types of Rib Injuries
01:20 The Ribs & How They Work/Function
01:54 Difference Between a Popped Rib & Intercostal Strain
02:25 Treatment/Symptoms of Rib Pain
04:13 How To Mobilize Your Rib Cage
05:51 Rehab Exercises To Consider

Health & Medical Disclaimer: Please note this video is for educational purposes and is not meant to help treat or diagnose your condition. We recommend you seek professional advice, guidance, and instruction prior to completing any physical activity.

DISCLOSURE: We often review or link to products & services we regularly use and think you might find helpful. Wherever possible we use referral or affiliate links, which means if you click one of the links in this video or description and make a purchase we may receive a small commission or other compensation.

[hatchetkeeper]

I was getting mauled, big weight on top of me and felt a pop, wasn't all that painful but 3 days later and it's more sore now, glad I found this video. I've only been training for a month or so and don't want to miss classes so soon.

[Riodoesit]

You covered something no one is covering. Thank you.

[SomeJef]

Super helpful content, my dr. didn't see any fractures and told me to rest. I want to get back on the mats the right way, these videos are just what I needed.

[denisecunningham]

I'm SO glad to come across your videos! I'm also glad to see a lot of men having this injury, as I'm a female in BJJ and started thinking I was just too fragile or weak. I had a popped rib 3 months ago during drilling side control, now the other side popped a few days ago while rolling. THANK YOU for all the helpful videos!!!

[Lebene]

This recently happened a few weeks ago during a tourney. Thank you for the knowledge!

[williampaxton]

Dr. Josh,

Great video. I don't do ju jitsu but I found your tips to be very helpful. My injury is a little bit different. I have severe degenerative scoliosis and have been seeing a chiropractor to help straighten me out so to speak. It has been very helpful. About 6 weeks ago a rib on my right side popped. The one just below my right pec. I didn't suffer any pain at the time but about a week later i did. The chiropractor said that due to my scoliosis that rib was not aligned properly. I started to feel better and went in for my normal session (adjustment) 3 weeks ago. While I felt fine afterward, since then I have had intercostal pain on my right side. I went to my doctor and he did X-rays and there were no fractures. He and the chiropractor both surmised that it was intercostal and told me to rest. Well the rest really hasn't helped much. I'm just not sure if I should be stretching, doing resistance training as you suggested or just shut it down for a few weeks. I can tell you that none of my normal exercised hurt except lat pulldowns.

Any advice you can offer would be greatly appreciated.

Many thanks.

Bill

[jonasschmitz]

Best video ever, after one week training I started to feel pain every time someone pressured my chest, by side control or mounting, I didn’t do anything and today after one week still hurt a little bit only if someone pressured me, not problem with mobility or breathing

[ryanhamilton]

Thank you 🙏🏻 I’m going through a rib injury now from Jiu jitsu. and I do appreciate your video!

[abelmore]

Just happened to me a couple nights ago when I was sparing. Glad I know what it is now and how to treat/heal it. Thank you.

[LoisHamilton-rg]

God bless you, I was having pain on my left side ribs after BJJ and MMA. Every time I sneeze or breath it hurts a lot and especially when sleeping 😢. Today I got hit again on the same side. Glad I got to see this video. Now I will just wait for a couple of weeks to go back to fighting. Thanks a lot !

[Jade-]

I was vacuuming when this happened. (I don’t do jitso). I do have lung surgery for a biopsy a few months ago on the opposite side.

[grndapache]

Very similar to my golf injury as well I will utilize this as well as the strengthening aspect thank you

[deadlypalms]

Great video - thank you! This happened to me yesterday in sparring and felt more like a pull/sprain then a pop, but in the rib area near the sternum so could be either intercostal or rib bruising - either way, sharp, sharp pain and very restricted movement (laughter or sneezing is no joke!).

[mickyonill]

This shit took me over 6 moths to recover from, heard 2-3 loud crunches and couldn't breathe or sleep on that side for weeks...

[man.interrupted]

That just happened to me two hours ago, and I found this video! It hurts like hell! I hope it won't become a chronic thing! Tks for the video

[MarvinMarbles]

so this is a thing? I'm glad I found your video

[Criswmc]

Thanks for the video, it was very useful on my recovery. My experience: I got an intercostal strain below the right rib in my 4th bjj class :D. The pain wasn't too bad, but I noticed a hard bump in my ribs right on top of the injury. After a couple of weeks I was feeling 70% ready so it wasn't a big deal. But now a month in the big bump in my ribs is still there. Doctor says It might have been always there but i didn't notice it before. It might be true, but I'm 99% sure I would've, it's too big not to notice lol. After some searching I think it might be calcification (not a doctor). I'll try to seek an specialist for further inspection.

[johndavid]

I don't do BJJ. I was lying on my stomach hands outstretched over my head rolling from side to side and I felt a pop in my ribs, in the exact spot you refer to. I don't have trouble breathing and it's not popping as you mention, but it feels sore when lifting weight.
I'll try some of your exercises when it feels a little better. 👍

[tofunmiolowu]

Thank you so much for the video! I started grappling last August and this is my first major injury. Hurts like a mug, but I think it's sorta funny because my partner (a purple belt) had just recovered from the same injury AND this is the second time I've gotten the same injury as him while sparing (I stubbed my toe bad the 2nd week or so) It's a bummer to truly feel pain, and have to miss a couple weeks of class, but I think mild to moderate injuries are a vital part of the educational component of BJJ. So far my worst injuries have been self-inflicted or ego-born (e.g. not tapping on time). Injuries also put the madness of the OGs into perspective (can you imagine not tapping with something broken?!!) and help students understand their bodies' natural limits. Take the bumps and bruises in stride, fam! Much love from the Windy City. #BJJ #Grappling #WomenInBJJ #LivingArtBJJ

[kirstymacfarlane]

I was doing a "massage" on my abdomen with a coregous ball and on the left I felt a pop and click. It's bloody sore. I've massaged my back and abdomen with essential oil. Fortunately I have my massage tomorrow