May 08, 2023

What is a Pectoral Muscle injury. Causes, symptoms & treatment for Pectoral muscle Injury. Stretches to help Pectoral Muscle strengthening & Recovery

The pectoral muscles are a group of muscles that make up the chest area. They include the pectoralis major, which is the muscle you see when someone flexes their arm in front of them. The pectoralis minor is located beneath the pec major and runs from your collar bone down to your ribs. Pectoral muscles are important for general bodily movements such as reaching overhead or climbing stairs. You can injure these muscles during an activity like weightlifting or football, where you push or pull against an object with your arms outstretched in front of you.

👉A pectoral muscle injury can happen when you fall on your chest or during a strenuous workout.

👉The chest is made up of two muscles: the pectoralis major and the pectoralis minor.

👉The pectoralis major consists of upper chest and shoulder muscles, while the pectoralis minor is beneath it and helps with stabilizing the shoulder blade.

👉These types of injuries are common among athletes who play contact sports such as football, hockey, lacrosse and rugby.

lacross-players

Anatomy of the pectoral muscle

✔️The pectoralis major is a muscle that connects the upper arm to the chest. It is also known as the chest muscle, and it makes up part of your chest wall. The pectorals are located between your breasts in both men and women; however, they're larger on men than on women.

✔️The pectoralis major is one of three muscles that make up this wall: you also have two smaller muscles called pectoralis minor and serratus anterior (which we'll talk about later). They group together to form an "X" shape over your breastbone or sternum (that's where their name comes from!)

✔️The pectoral muscle is the largest muscle in your chest and attaches to the front of the humerus bone in your upper arm. The muscle's main function is to move the arm laterally and flex (bend) it forward. The fibers of the muscle all point in different directions, which means that when you contract your pecs, some will pull your arms down while others pull them back.

pectoral-muscle-male-muscles-chest

✔️The pecs are activated during most upper-body movements, including bench presses, push-ups and any other exercise that involves pushing weight above your head or off your body (or household chores like cleaning).

✔️The pectoralis major is a large fan-shaped muscle covering most of the chest. The muscle is divided into two parts: the clavicular head and sternal head. These are separated by a tendon called the coracoid process, which is what gives your chest its V shape.

✔️The clavicular head originates on ribs 3-5, while the sternal head originates on ribs 1-4. Both heads insert onto their respective humerus bones via their respective coracoid processes

✔️The clavicular head originates from the clavicle (collarbone), while the sternal head originates from the sternum (breastbone). The two parts merge into one tendon that inserts at the lesser tubercle of your humerus bone.

pectoral-muscle-anatomy

👉The pectoralis major is an external rotator, adductor and flexor of the shoulder joint. It also contributes to flexion and abduction of the arm at all angles when it contracts as a whole. The muscle also has a stabilizing function to provide support for your shoulder joint when you move your arm in various directions

👉The pectoralis major is the large muscle on the front of the chest. The word "pectoral" comes from "pectus," which means breastbone, and indeed, this is where the pectoralis major attaches. It inserts into the upper arm bone (humerus), as well as into the shoulder blade (scapula).

👉The primary function of your pecs is to move your arms horizontally away from your body (think bench presses or flys) as well as vertically up toward your shoulders (think pushups).

👉The muscles are responsible for flexing your arm at the elbow joint as well as adducting it towards your body's midline (the center). You can feel them contract when pressing weights overhead or holding something against your chest with one arm while reaching out with another one behind you. It might feel like a tightness across your pecs that pulls on both shoulders at once!

bench-press-pectoral-injury

What is a pectoral muscle injury?

The pectoralis major is a large muscle that covers the chest and helps in flexing and rotating the arm. The pectoralis minor is a smaller muscle that helps with shoulder stability and movement.

🤕Pectoral muscle injuries can be acute or chronic. A pectoral muscle strain usually occurs when there is a sudden overload of the muscle, which causes it to tear or stretch beyond its normal range of motion. This type of injury often occurs during an overhead activity such as throwing a baseball or basketball, weightlifting, or during contact sports such as football, rugby, or ice hockey.

🤕Pectoral muscle injuries can range from mild strains to full tears. Pains in the upper chest may be caused by inflammation in the bursa (fluid-filled sacs that reduce friction between bones and joints), which is common after an injury such as falling on an outstretched hand.

🤕A more serious injury might cause sharp pain deep in the chest that radiates down into the armpit and around to the back (latissimus dorsi).

🤕A more serious condition known as pectoralis major rupture occurs when the tendon completely detaches from the bone in the middle of the chest wall. This type of injury can be life-threatening because it disrupts blood flow to other organs in this region (including heart).

The pectoral muscle is a large muscle, and it covers the front of the chest. It's one of the muscles that makes up your chest. The pectoralis major is made up of two sections: the sternocostal head and the clavicular head.

🤕The sternocostal head runs from the sternum to ribs 3 through 5 and assists in flexing, adducting and medially rotating the arm. The clavicular head runs from ribs 1 through 4 and helps with flexion, adduction and medial rotation of the arm. A tear in either section of this muscle can lead to pain during exercise and may require surgery for severe tears.

Causes of a pectoral muscle injury

There are a variety of causes that can result in pectoral muscle injuries.

The most common cause is overuse and poor form, which can lead to the muscle becoming strained or torn.
Another common cause is underdeveloped muscles, due to lack of exercise or other physical activity.
Poor posture (slouching) can also contribute to strains and tears of the pectoral muscles
Shoulder injuries such as rotator cuff tendonitis, bursitis and impingement syndrome can cause injury to the pectoral muscle too
In some cases there may be an injury directly affecting the chest area that results in pain during movement of your arms or shoulders.

man-slouching-desk-pectoral-injury

Symptoms of a pectoral muscle injury

The common symptoms of a pectoral muscle injury include:

Pain in the chest. This is usually an intense, sharp pain that can radiate from your armpit down to your shoulder or collarbone. It may also feel like there's something stuck under your skin or deep within a muscle.
Swelling in the chest area (usually around either side of it). The swelling could be large enough to limit mobility if you have severe bruising on both sides of your chest wall. Most people only experience mild swelling after suffering this type of injury.
Discomfort or tightness in certain areas around pectoral muscles when they're used during exercise routines like push-ups or pull-ups (or even just regular daily activities). You might notice this sensation more acutely when trying out new exercises where these muscles are worked more intensely than usual (like lifting weights).
Make sure not to overexert yourself until those pains go away completely! Also remember: if any discomfort persists over several days without improving at all... then seek medical attention immediately!

pectoral-injury-physical-therapy

Treatment for a pectoral muscle injury

Rest and ice. Resting the muscle and applying ice are the first steps in treating a pectoral muscle injury.
Physical therapy. A physical therapist will develop a specific exercise program for you to follow at home that focuses on strengthening your pectorals while avoiding further damage from stretching or repetitive motions.
In addition to exercises, some people may need massage therapy or another treatment plan from your doctor or physical therapist

🚑It is absolutely crucial that you seek urgent medical attention if you start experiencing chest pains, this could be another, much more serious, health emergency.

Stretches to help recover from a pectoral muscle injury

Stretches can help prevent injuries, and they can also help you recover from an injury.

👉The pectoral muscles are the large muscles in your chest that connect to your arms and shoulders. They're responsible for helping you lift things or push yourself up from a lying position. If those muscles are injured, it can make it painful or difficult to use those body parts properly.

👉The best way to treat this kind of injury is with rest until it heals completely; however, there are some exercises that can be done while waiting for recovery time:

👉There are several types of exercises that can help you recover from a pectoral muscle injury. These include stretching exercises, strengthening exercises and functional exercises.

👉When you injure your pecs, it can take months to fully heal due to their size and complexity. But there are some simple stretches you can do at home ( as well as some exercises) that will help relieve tightness and swelling while increasing mobility in your chest area.

ALWAYS check with your physical therapist or doctor before starting a new exercise program

Stretching Exercises

Stretching exercises will help improve flexibility in your chest muscles so they're less likely to become injured during exercise or daily activities. Examples of stretching exercises include:

Chest stretches:

Stand facing away from a wall with your hands on the wall at shoulder height for support.
Slowly lean forward until you feel a stretch in your chest muscles;
hold for 10 seconds before returning to an upright position.
Repeat three times each side per set; do three sets per session.

Sternocostal Stretch

Lie on your back with your arms bent at 90 degrees and palms facing up.
Slowly lower your arms to one side, keeping them straight and parallel to the floor.
Hold for 10 seconds, then raise your arms back up to starting position.
Repeat 10 times on each side.

#2 Sternocostal stretch:

Stand upright with one hand on a wall or door, and the other hand behind your back.
Gently lean into the wall until you feel a stretch in your chest muscles.
Hold for 8-10 seconds, then repeat 3 times on each side.

Treatment for pectoral muscle injury

Pectoral muscle injuries are common among athletes who perform exercises like bench presses or push-ups. It can also be caused by other types of sports, like wrestling and martial arts. In most cases, pectoral muscle injuries heal on their own within a few weeks; however, if you believe that your injury is more serious than that (or if it doesn't seem to be getting better after a couple weeks) it's best to visit your doctor or another healthcare professional who can examine the problem and recommend treatment options based on what they find out (which may include physical therapy).

lady-rest-pectoral-injury

Rest

Rest is the most important thing you can do. This means no weight lifting, no push-ups and no bench presses for at least three weeks.

If you want to return to your normal activities before that time period has passed, then it's best to see a doctor who can advise on how soon this can be done safely.

Ice

Ice can reduce inflammation and pain. Use ice for 15-20 minutes every 3-4 hours. You can also use a bag of frozen peas wrapped in a tower. Do not apply directly to the skin; wrap the bag in cloth first.

Compression

Compression is the application of pressure to a wound or body part. It can be done with bandages and wraps, but the most common way to provide compression is through clothing like MendMeShop’s Shoulder Compression sleeve. Compression garments are helpful for many different injuries including strains, sprains and other injuries that require support such as pectoral muscle tears.

Compression garments are often made from elastic materials (cloth or rubber) which allow them to stretch when you move but then return to their original shape once you stop moving. This helps reduce swelling in your body by increasing blood flow back out of injured tissues.

mendmeshop-compression-shoulder-support-pectoral-injury

Physical therapy

Physical therapy is a great way to treat pectoral muscle injuries. Physical therapists can help you increase range of motion and strength, which will help you regain full use of your arm and shoulder.

🧑‍⚕️With proper care, this type of injury can be treated and managed. If you're in pain and don't know what to do, it's best to seek medical attention right away, you may need surgery or other treatments that are beyond the scope of this article. However, if you have minor injuries like ours that can be managed at home with rest and ice packs, then give these tips a try!

Shoulder TSHELLZ

The Shoulder TSHELLZ can help promote blood circulation to your injury which can, in turn, help in your recovery process, pain relief, and reduction of inflammation.

shoulder-tshellz-right-shoulder-male

If you are experiencing pain or swelling in your chest, see a doctor.

🧑‍⚕️If you are experiencing pain or swelling in your chest, see a doctor. Don't try to treat it on your own and don't ignore the signs of a pectoral muscle injury. If you have questions about how to take care of an injury like this one, contact your doctor of physical therapist immediately for a proper diagnosis and treatment plan

🏥If you are experiencing pain or swelling in your chest, see a doctor. If the injury is severe enough, you may need to go to an emergency room for treatment. If you are unsure about what kind of treatment is best for your injury, ask your doctor for advice on how long it will take before they heal completely.

🌐Instant chat on the store Shop.Tshellz.Com

📩Email us at Service@MendMeShop.com

📲Call, WhatsApp, or Text +1 705 888 5768

⚠️This information should not be used in place of a visit, call, or consultation with or the advice of your physician or other qualified medical professional

👉🏼All MendMeShop comments and testimonials posted are verified, fully documented, and 100% authentic. Permission is always granted by the customer prior to posting of any comments or reviews.

👉🏼The testimonials and comments reflect the real life experiences of individuals who used our products. However, individual results may vary. We do not claim, nor should the reader assume, that any individual experience conveyed is typical or representative of what other consumers might experience.

References

We pride ourselves on being thoroughly researched before we post blog posts, articles or webpages. Here is a list of references used to create this content:

👉Ref 1: Pectoralis Major Tear National Library of Medicine

👉Ref 2: PECTORALIS MUSCLE RUPTURE Katherine J Joyner, MD, Orthopedic Surgeon

👉Ref 3: Pectoralis Muscle Strain, Physio.Co.Uk

👉Ref 4: Exercise for a Pec Tear Livestrong

👉Ref 5:THE 11 BEST CHEST EXERCISES FOR YOUR CHEST WORKOUT Muscle & Fitness

👉Ref 6: Pectoralis Major Biology Dictionary

Back to MendMeShop