The sternum, or breastbone, is the bone in the center of the chest that anchors the ribs and collarbones. A sternal fracture typically results from significant blunt force trauma. While most fractures heal without surgery, the injury’s proximity to vital organs necessitates extreme caution regarding physical activity. Before considering any form of exercise, consult with a medical professional to understand the specific nature and stability of the fracture.
Immediate Dangers of Physical Exertion
Engaging in physical exertion immediately after a sternal fracture is dangerous because the broken bone is inherently unstable. Sudden movement can cause fractured fragments to shift. This risks the sharp edges puncturing or bruising underlying structures, including the heart or lungs, potentially leading to cardiac or pulmonary contusion.
Constant movement of the chest wall during exercise can prevent the bone ends from knitting together, leading to delayed healing. The pain causes shallow breaths, limiting lung capacity and increasing the risk of respiratory complications. Increased activity intensifies this pain, raising the chances of developing a chest infection or pneumonia.
Understanding the Healing Timeline
Recovery from a sternal fracture follows a general framework, though timelines vary based on severity. The initial acute phase lasts approximately one to two weeks, characterized by maximum pain and restricted movement. During this time, the body initiates the inflammatory response and forms a blood clot at the fracture site.
The subsequent healing phase, from two to eight weeks, involves the formation of soft and then hard callus tissue. Although pain eases, the bone is not yet structurally strong enough to withstand significant force. The rehabilitation phase typically starts after eight weeks, allowing progressive strength building once medical imaging confirms stability.
Safe Activities During Initial Recovery
During the initial six to eight weeks, the focus must be on maintenance, not strength building, to prevent complications. Deep breathing exercises are essential; take ten slow, deep breaths every hour to keep the lungs clear. Supporting the chest with a pillow or rolled towel while performing these exercises, or when coughing, minimizes pain and stabilizes the fracture site.
Gentle walking, performed slowly and without carrying heavy objects, is usually the only permitted activity, as it promotes circulation without straining the chest. Movements involving lifting, pushing, pulling, or twisting of the torso must be prohibited. For daily movements, such as getting out of bed, supporting the chest and moving the body as one rigid unit helps protect the healing sternum.
Gradual Return to Full Exercise
Once a physician confirms clinical stability, typically after eight weeks, the gradual return to exercise can begin. The initial progression should start with low-impact cardiovascular activity, such as using a stationary bike or elliptical machine, as these limit jarring motion. Running and other high-impact activities must be delayed until the bone has significantly strengthened.
Strength training must begin with minimal resistance, often utilizing light resistance bands or simple bodyweight movements that avoid direct chest pressure. Specific chest exercises, such as push-ups or bench presses, should be introduced gradually and only in later stages of rehabilitation. Activities involving sudden impact, rapid torso twisting, or heavy lifting must be avoided for several months, requiring full medical clearance to resume. Any sharp pain, clicking, or grinding sensation near the fracture site is a warning sign that the activity must be stopped immediately.