A pulled pectoral muscle, or pectoral strain, occurs when chest muscle fibers are stretched or torn. This common injury often results from overuse, such as during heavy lifting, repetitive motions in sports like tennis or golf, or even from forceful coughing. Wrapping a pulled pectoral muscle provides support, manages pain, and aids healing.
Understanding the Injury and Preparation
A pulled pectoral muscle typically presents with sudden pain in the chest, which can be sharp or dull. Other symptoms include swelling, muscle spasms, bruising, and difficulty moving the arm or chest. The pain may worsen with movement, deep breathing, coughing, or sneezing. Distinguish this from more serious conditions; symptoms like fainting, dizziness, or a racing pulse with chest pain warrant immediate medical attention.
Before wrapping the injured area, gather necessary supplies. A suitable elastic bandage, typically 4 to 6 inches wide, ensures adequate coverage and compression. You may also need medical tape or clips to secure the bandage. Skin around the injured area should be clean and dry for proper tape adhesion and to prevent irritation.
Wrapping Steps
To wrap a pulled pectoral muscle, position the elastic bandage roll on the outer side of the injured pec, just below the armpit. Bring the bandage across the chest, over the injured muscle, and under the opposite armpit. Maintain consistent, firm tension; ensure it is snug but not overly tight to avoid restricting circulation.
Continue wrapping around the back, bringing the bandage back over the injured pectoral muscle. Each new layer should overlap the previous one by about half its width, creating a smooth, supportive layer. Overlapping layers distribute pressure evenly and prevent slipping.
After several chest wraps, incorporate a figure-eight pattern for additional shoulder and pectoral support. From the chest, bring the bandage up over the injured side’s shoulder, down under the opposite armpit, and back around the chest. This pattern stabilizes the muscle during movement.
The wrapping should cover the entire pectoral muscle. Secure the bandage end with clips or medical tape to prevent unraveling. The wrap should feel supportive and comfortable, allowing normal breathing without discomfort or numbness.
Post-Wrapping Care and When to Seek Help
After wrapping, integrate the RICE method: Rest, Ice, Compression, and Elevation. Rest is crucial, meaning avoiding activities that cause pain or strain. Apply ice packs to the injured area for 15-20 minutes every few hours during the first 24-48 hours to reduce swelling and pain. Compression, provided by the wrap, helps limit swelling and offers support. Elevating the chest, such as by sleeping in a reclined position, can also help minimize swelling.
Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help manage discomfort and inflammation. Continue to monitor the wrapped area for any signs of complications, such as increased pain, numbness, tingling, or changes in skin color (e.g., bluish or purple-red), which could indicate the bandage is too tight and impairing circulation. The bandage should typically be worn for the first 24 to 48 hours, but it should be removed periodically, at least twice daily, for a few minutes to allow the skin to breathe and to check for any issues.
While many pulled pectoral muscles heal with home care, certain signs indicate the need for professional medical attention. Seek medical help if the pain is severe, does not improve with home treatment, or worsens over time. Immediate medical evaluation is also warranted if you experience difficulty breathing, a “popping” sound at the time of injury, significant bruising or deformity, or an inability to move your arm. These symptoms could suggest a more severe muscle tear, which may require specific medical interventions beyond basic home care.