1. RICE
A common treatment strategy for pulled ligaments is known as RICE: rest, ice, compression and elevation.
Rest: if you become injured and you need to treat a pulled ligament in the chest, the most important thing is rest, rest and more rest. This is very difficult since you use your chest muscle in all types of daily activities. That's all the more reason to stop lifting and straining with your chest muscles. Try asking for help when you need to lift things. Refrain from weight training. Limit aerobic exercise since most types like running, biking and swimming call on your chest muscles which will aggravate the pulled ligament in your chest.
Ice: apply an ice pack to your pulled ligament in your chest 15 minutes of every hour for several hours to reduce the swelling. Make sure to put a thick cloth around the ice so it does not come into direct contact with the skin.
Compression: A simple compression wrap around your chest can provide support and help to minimize swelling which will decrease pain. Use a four-inch-wide wrap, and have a friend help wrap it tightly and evenly around your chest muscle.
Elevation: Normally, you want to elevate the uninjured area so the blood flow is minimized thus reducing swelling. This can be tricky for a pulled ligament in your chest muscle. Try lying on the uninjured side with the strained chest muscle higher than your other chest muscle.
2. See Your Medical Provider
Sometimes a pulled ligament in the chest can make it seem hard to breathe. This is because as the lungs expand, they may put pressure on the chest muscle causing pain or a feeling of breathlessness. It is important to determine if the injury is only to your chest muscle and rule out any other complications, so please seek medical care if you think you have a pulled ligament in the chest. A medical provider may use a combination of analgesic and anti-inflammatory medications to reduce the swelling of the pulled ligament in your chest and alleviate the associated pain.
3. Rehab of a Pulled Ligament in the Chest
As with any pulled ligament, to rehab an injured chest muscle, you must start back weight-bearing exercises slowly. Go through a stretching routine several times a day that works the chest muscle's full range of motion. Then, add light cardio exercises the slowly stretch and use your chest muscles like jogging. Finally, once the pain has subsided, begin weight-bearing exercise again that uses your chest muscles. Start out with light weight and frequent repetitions over time until you reach your prior capacity. Please see a medical provider to safely design a rehab plan for your pulled ligament in the chest.
