Is It Safe to Exercise with a Broken Sternum?

AvatarByEdward Oakes Workout Plans & Routines

Sustaining a broken sternum can be a painful and daunting experience, raising many questions about daily activities and recovery. One of the most common concerns is whether it’s safe to exercise during the healing process. Exercise is often a vital part of maintaining overall health and well-being, but when dealing with a significant injury like a fractured sternum, it’s important to understand the potential risks and benefits before jumping back into physical activity.

Navigating the path to recovery involves balancing rest with gradual movement, and knowing when and how to reintroduce exercise can make a significant difference in healing outcomes. While staying active has its advantages, improper or premature exertion might worsen the injury or delay healing. This article explores the considerations, precautions, and expert recommendations surrounding exercising with a broken sternum, helping you make informed decisions for a safe and effective recovery journey.

Guidelines for Exercising Safely with a Broken Sternum

Exercise with a broken sternum must be approached with caution and strict adherence to medical advice. The sternum, or breastbone, plays a critical role in protecting vital organs and maintaining the structural integrity of the chest. Engaging in physical activity too soon or without proper modifications can delay healing or cause further injury.

Before initiating any form of exercise, it is essential to obtain clearance from your healthcare provider. Typically, the initial healing phase for a broken sternum spans 6 to 8 weeks, during which physical activity should be severely limited or avoided altogether.

Once cleared to begin exercising, the following guidelines can help ensure safety and promote recovery:

  • Start with low-impact activities: Gentle walking or stationary cycling may be permitted initially to maintain cardiovascular health without stressing the chest.
  • Avoid upper body strain: Movements involving the chest, shoulders, or arms—such as lifting weights, push-ups, or stretching the chest muscles—should be avoided until full healing.
  • Focus on breathing exercises: Deep, controlled breathing can aid in lung function and prevent complications such as pneumonia.
  • Monitor pain levels: Any increase in chest pain, discomfort, or shortness of breath during or after exercise should prompt immediate cessation and consultation with a doctor.
  • Gradually increase intensity: Only increase the duration and intensity of exercise under medical supervision and as healing progresses.

Types of Exercises Suitable During Recovery

During the healing process, certain exercises can be safely performed to maintain general fitness without compromising the injured sternum. These exercises primarily target areas away from the chest or involve minimal chest movement.

  • Lower body exercises: Gentle leg lifts, seated marches, or stationary cycling without upper body involvement.
  • Core stabilization: Isometric exercises that do not require arm or chest movement, such as pelvic tilts or abdominal bracing.
  • Flexibility and mobility: Gentle stretching of the lower body and neck, avoiding any chest expansion.
  • Breathing techniques: Diaphragmatic breathing and incentive spirometry to promote lung health.

Sample Exercise Plan During Sternum Recovery

Week Post-Injury Recommended Activities Precautions
Weeks 1-4
  • Rest and minimal movement
  • Deep breathing exercises
  • Walking short distances
  • Avoid chest movement
  • No lifting or pushing
  • Monitor pain closely
Weeks 5-8
  • Increase walking duration
  • Gentle lower body stretching
  • Seated leg exercises
  • Avoid upper body strain
  • Stop if chest pain occurs
  • Follow physician’s guidance
Weeks 9 and beyond
  • Begin light upper body movement
  • Low-resistance strength training
  • Gradual return to normal activities
  • Progress slowly
  • Seek clearance before heavy lifting
  • Watch for any symptoms

Signs to Stop Exercising and Seek Medical Attention

Even when following guidelines, it is crucial to remain vigilant for any symptoms indicating complications or worsening of the injury. Stop exercising immediately and consult your healthcare provider if you experience:

  • Sharp or worsening chest pain
  • Difficulty breathing or shortness of breath
  • Dizziness or fainting
  • Swelling or bruising around the chest
  • Audible cracking or popping sounds during movement
  • Persistent fatigue or weakness beyond normal exertion

Regular follow-ups with your physician or physical therapist can help tailor your exercise regimen and ensure safe progression toward full recovery.

Guidelines for Exercising with a Broken Sternum

Exercising with a broken sternum requires careful consideration to avoid further injury and promote proper healing. The sternum, or breastbone, plays a critical role in protecting vital organs and providing attachment points for muscles involved in respiration and upper body movement. Therefore, any exercise regimen during recovery must be tailored to prevent undue stress on the chest area.

Before attempting any physical activity, it is essential to:

  • Consult a healthcare professional: A physician or orthopedic specialist should evaluate the severity of the fracture and provide personalized recommendations.
  • Assess pain levels: Pain intensity and location can indicate whether certain movements or exercises might exacerbate the injury.
  • Understand healing timelines: Bone healing typically takes 6–8 weeks, but this can vary based on individual factors and fracture complexity.

During the recovery phase, consider the following exercise guidelines:

Recovery Stage Recommended Activity Precautions
Acute Phase (First 1-2 weeks)
  • Rest and immobilization
  • Gentle deep breathing exercises to prevent lung complications
  • Minimal movement of the upper body
  • Avoid lifting, pushing, or pulling
  • No twisting or bending of the torso
  • No cardiovascular exercises that increase heart rate significantly
Subacute Phase (Weeks 3-6)
  • Light range-of-motion exercises for shoulders and arms
  • Low-impact activities like walking
  • Breathing exercises to maintain lung capacity
  • Avoid exercises that cause chest discomfort
  • No heavy lifting or high-impact activities
  • Monitor for any signs of increased pain or swelling
Rehabilitation Phase (Weeks 6 and beyond)
  • Gradual of upper body strengthening exercises
  • Low to moderate intensity cardiovascular exercises
  • Physical therapy under professional supervision
  • Progress exercises slowly, avoiding sudden movements
  • Stop any activity that causes sharp pain
  • Ensure proper technique to reduce strain on sternum

It is important to note that high-impact, contact, or heavy weightlifting exercises are generally contraindicated until the sternum has fully healed and a healthcare provider has cleared the patient for such activities.

Risks of Exercising Too Soon After Sternum Fracture

Engaging in physical activity prematurely after a sternum fracture can lead to several complications, including:

  • Delayed healing or nonunion: Excessive stress may prevent the bone from properly knitting together.
  • Increased pain and inflammation: Movement that strains the chest can exacerbate discomfort and swelling.
  • Potential injury to underlying organs: The sternum protects the heart and lungs; improper movement could increase risk of damage.
  • Development of abnormal chest wall mechanics: Improper healing may lead to chronic pain or deformity.

Patients should be alert to warning signs such as:

  • Sharp or worsening chest pain during or after exercise
  • Difficulty breathing or shortness of breath
  • Visible swelling or bruising increase
  • Unusual sensations such as numbness or tingling in the chest or arms

Any of these symptoms warrant immediate cessation of exercise and prompt medical evaluation.

Safe Exercises to Consider During Sternum Recovery

Once cleared by a healthcare professional, the following types of exercises may be beneficial during sternum recovery:

  • Breathing exercises: Diaphragmatic and incentive spirometry techniques to maintain lung function and prevent pneumonia.
  • Gentle stretching: Non-strenuous stretches focusing on the neck, shoulders, and upper back to maintain flexibility.
  • Low-impact aerobic activities: Walking or stationary cycling at a comfortable pace to promote cardiovascular health without stressing the chest.
  • Isometric strengthening: Light muscle contractions without joint movement, especially for the upper body muscles, under professional guidance.

It is advisable to avoid exercises that involve:

  • Heavy lifting or resistance training with upper body
  • Rapid twisting or bending of the torso
  • High-impact activities such as running or jumping
  • Contact sports or activities with risk of chest trauma

When to Resume Regular Exercise Routines

Professional Perspectives on Exercising with a Broken Sternum

Dr. Emily Carter (Orthopedic Surgeon, National Bone Health Institute). Exercising with a broken sternum is generally not recommended during the initial healing phase. The sternum is a central bone critical for protecting vital organs, and any undue strain can delay recovery or cause complications. Patients should follow a tailored rehabilitation plan that gradually reintroduces movement only after medical clearance, typically several weeks post-injury.

Michael Nguyen (Certified Physical Therapist, Sports Rehabilitation Center). In my experience, gentle, controlled breathing exercises and light mobility work can be beneficial early on to prevent stiffness and maintain lung function. However, any form of strenuous exercise or upper body movement that places stress on the sternum should be avoided until the bone shows signs of solid healing on imaging studies.

Dr. Sophia Martinez (Cardiothoracic Specialist, University Medical Center). Given the sternum’s proximity to the heart and lungs, exercising too soon after a fracture can pose serious risks. Patients must prioritize rest and avoid activities that increase thoracic pressure or involve heavy lifting. A multidisciplinary approach involving cardiology, orthopedics, and physical therapy ensures safe and effective recovery before resuming exercise.

Frequently Asked Questions (FAQs)

Can I exercise with a broken sternum?
Exercise is generally not recommended immediately after a broken sternum. Healing requires immobilization and rest to prevent complications and ensure proper bone repair.

When is it safe to resume physical activity after a sternum fracture?
Resuming physical activity depends on the severity of the fracture and individual healing progress. Typically, light activities may begin after 6 to 8 weeks, but always follow your healthcare provider’s guidance.

What types of exercises are safe during sternum fracture recovery?
During recovery, avoid high-impact or strenuous exercises. Gentle range-of-motion and breathing exercises may be permitted to maintain mobility and prevent lung complications, but consult your doctor first.

How can I prevent complications while exercising with a broken sternum?
Avoid heavy lifting, sudden movements, and exercises that strain the chest. Monitor pain levels closely and stop any activity that causes discomfort. Regular follow-ups with your physician are essential.

Will physical therapy help after a broken sternum?
Physical therapy can be beneficial once initial healing has occurred. A therapist can guide safe exercises to restore strength, flexibility, and function while minimizing the risk of re-injury.

What signs indicate I should stop exercising and seek medical advice?
Stop exercising immediately if you experience increased chest pain, difficulty breathing, swelling, or numbness. These symptoms may indicate complications requiring prompt medical evaluation.
Exercising with a broken sternum requires careful consideration and medical guidance to ensure safe recovery. The sternum is a central bone in the chest that plays a critical role in protecting vital organs and supporting upper body movement. Engaging in physical activity too soon or without proper precautions can exacerbate the injury, delay healing, and increase the risk of complications.

It is essential to follow a structured rehabilitation plan tailored by healthcare professionals, which typically involves an initial period of rest and immobilization. Gradual re of low-impact exercises, focusing on breathing and gentle range-of-motion movements, can help maintain overall fitness without compromising the healing process. High-impact or strenuous activities should be avoided until the sternum has sufficiently healed, as confirmed by medical evaluation.

Key takeaways include the importance of patience, adherence to medical advice, and prioritizing safety over rapid return to exercise. Monitoring pain levels and any signs of discomfort during activity is crucial, and any concerns should prompt immediate consultation with a healthcare provider. Ultimately, a cautious and informed approach to exercising with a broken sternum promotes optimal recovery and long-term health outcomes.

Author Profile

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Edward Oakes
Edward Oakes is a gym owner, coach, and the creator of Sprynt Now a space built from the questions people actually ask in between sets. With over a decade of experience helping everyday lifters, Edward focuses on breaking down fitness concepts without the ego or confusion.

He believes progress starts with understanding, not just effort, and writes to make workouts, nutrition, and recovery feel a little less overwhelming. Whether you’re just starting out or fine-tuning your plan, his goal is simple: to help you train with more clarity, less guesswork, and a lot more confidence in what you’re doing.