A bruised sternum occurs when the flat bone in the center of the chest sustains an injury. This condition typically results from direct impact to the chest, such as from car accidents, falls, or contact sports. While a bruised sternum can cause considerable pain, it generally heals with appropriate self-care. This guide offers information on managing symptoms and promoting recovery at home.
Immediate Steps for Relief
Taking immediate action after a sternum injury can help minimize pain and swelling. Apply ice to the affected area using an ice pack wrapped in a thin cloth for 15 to 20 minutes at a time, several times a day, especially within the first 24 to 48 hours. This helps reduce inflammation and discomfort by constricting blood vessels.
Rest is also important, as it prevents further aggravation of the injury. Limiting movement and avoiding activities that worsen the pain are crucial during this acute phase. Reducing stress on the injured area allows the body to begin healing.
Managing Ongoing Discomfort
Beyond the initial acute phase, several strategies can help manage persistent discomfort. Over-the-counter pain relievers, such as nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen, or acetaminophen, can help reduce both pain and inflammation. Always adhere to recommended dosages and consult package instructions for proper use.
Finding comfortable sleeping positions is also beneficial. Sleeping on your back in an elevated position, using a wedge or several regular pillows, can reduce pressure on the sternum and facilitate easier breathing. Some individuals find comfort by placing a body pillow across their chest for gentle support. Avoid lying directly on the injured side to prevent increased pressure and pain.
Breathing techniques can further alleviate pain during respiration. While deep breaths might initially be painful, shallow breathing can lead to complications like chest infections. Holding a pillow against the chest when coughing or taking deep breaths can provide support and minimize discomfort. Regular, gentle deep breathing exercises, such as slow breaths through the nose and exhaling through the mouth, help keep the lungs clear and prevent mucus buildup.
After the first two to three days, once initial swelling has subsided, alternating between heat and cold therapy may provide additional relief. Applying a heating pad set on low or a warm cloth can relax muscles and improve blood flow to the area.
Supporting Your Body’s Healing
Facilitating the body’s healing involves continued rest and a gradual return to activity. Avoid heavy lifting, strenuous exercise, or twisting motions that can strain the chest wall. Gradually reintroduce activities as pain subsides, ensuring increased discomfort signals a need for more rest.
Maintaining good posture helps reduce stress on the sternum. Proper alignment can prevent unnecessary strain on the healing area and surrounding muscles. Being mindful of movement contributes to a smoother recovery.
Nutrition also supports bone and tissue repair. Adequate protein intake is important for regenerating bone and muscle tissue, as amino acids are collagen’s building blocks. Calcium and vitamin D are also necessary; calcium is a primary element for new bone formation, and vitamin D enhances its absorption. Incorporating foods rich in these nutrients, such as dairy products, leafy green vegetables, and lean proteins, can aid healing. Recovery can take several weeks, with some pain potentially lasting for months.
When to Consult a Healthcare Professional
While a bruised sternum often heals on its own, certain symptoms warrant immediate medical attention. Seek prompt care if you experience severe or worsening pain, difficulty breathing, or persistent coughing. Other warning signs include fever, visible chest deformity, or if symptoms do not improve within a few weeks of self-care.
It is important to differentiate a simple bruise from more serious injuries. A healthcare professional can rule out a sternal fracture or underlying internal damage to organs like the heart or lungs, which can be associated with significant chest trauma. In cases of high-impact trauma, such as car accidents, medical evaluation is important to assess for associated injuries.