Pectoral Muscle Injury: Rehabilitation and Exercises 

This article explores pectoral muscle injury, its rehabilitation, and exercises. Pectoral muscle injuries are common among athletes, weightlifters, and individuals who perform heavy or repetitive upper-body movements. This article explains the causes, symptoms, and rehabilitation exercises for pectoral muscle injuries in a clear, practical, and beginner-friendly format—ideal for readers seeking professional guidance.

Understanding the Pectoral Muscles

The pectoralis major and pectoralis minor—collectively known as the “pecs”—form the major muscle group of the chest.

Pectoralis Major

• The larger and more visible chest muscle

• Supports movements like pushing, pressing, and lifting

• Highly active during exercises like bench presses, push-ups, and dips

Pectoralis Minor

• A smaller muscle beneath the pectoralis major

• Helps stabilise the shoulder blade

• Plays a key role in posture and upper-body mechanics

Because these muscles generate significant force during upper-body training, they are vulnerable to strain, tears, and overuse injuries.

Common Causes of Pectoral Muscle Injury

Pectoral muscle injuries can happen suddenly or develop gradually. Here are the main triggers:

1. Overexertion or Overuse

Repetitive pushing or pressing movements without adequate rest can cause muscle fatigue and lead to strain.

2. Sudden Trauma

Direct blows to the chest from falls, sports collisions, or accidents may cause acute tears.

3. Improper Lifting Technique

Incorrect bench press form or lifting hefty weights is one of the most common causes of pec tears.

4. Muscle Imbalance

Weak upper-back or shoulder stabilisers place excess strain on the chest muscles.

5. Inadequate Warm-Up

Cold, tight muscles are more vulnerable to sudden strain during intense exercise.

6. Age-Related Muscle Changes

Reduced elasticity and strength increase the risk of injury, especially in individuals over 40.

7. Repetitive Sports Movements

Sports like tennis, baseball, and swimming involve repetitive movement of the chest and shoulders.

8. Previous Injury

Scar tissue or incomplete healing increases the chance of reinjury.

9. Poor Conditioning

Weak or tight muscles cannot handle higher training loads.

10. Genetic Predisposition

Some people naturally have weaker connective tissues, making them more susceptible to injury.

Rehabilitation and Exercise Protocol for Pectoral Muscle Injury

Recovery requires a phased approach. Always follow your physiotherapist’s guidance.

1. Initial Assessment

A healthcare professional will assess the severity of injury (strain vs. tear) and recommend an appropriate starting point.

2. Rest and Immobilisation

Depending on severity:

• Mild strains require short rest

• Moderate injuries may need 1–2 weeks of reduced activity

• Severe tears may require immobilisation or surgical advice

3. Pain Management

Common methods include:

• Ice therapy

• Heat (after acute stage)

• Anti-inflammatory medications

• Electrotherapy (TENS, ultrasound)

4. Early Physical Therapy

A physiotherapist may begin with:

• Gentle range-of-motion exercises

• Soft tissue mobilisation

• Light stretching to promote circulation

• Postural correction techniques

5. Strengthening Phase (Gradual Progression)

Once pain decreases and mobility improves, strengthening begins.

Common exercises include:

✔ Light Dumbbell Press (low weight)
✔ Cable Fly (controlled range)
✔ Wall Push-Ups → Incline Push-Ups → Standard Push-Ups
✔ Isometric Chest Contractions

These exercises rebuild strength without overloading healing tissues.

6. Core and Shoulder Strengthening

A strong foundation protects the pectoral muscles.

Recommended exercises:

• Scapular retractions

• Shoulder external rotations

• Planks

• Serratus anterior strengthening

7. Flexibility and Mobility Training

Stretching improves tissue elasticity and prevents stiffness.

Useful stretches include:

• Chest doorway stretch

• Foam roller pec stretch

• Thoracic spine extensions

8. Gradual Return to Activity

With your therapist’s approval, you can resume:

• Gym training

• Sports movements

• Daily activities requiring pushing or lifting

The return should be slow and guided.

9. Prevention Strategies

To avoid reinjury:

• Warm up properly

• Strengthen upper-back muscles

• Avoid ego lifting

• Maintain flexibility

• Train chest and back evenly

10. Monitor & Adjust

Continue periodic check-ins with a professional to adjust your plan as your strength improves.

People Also Ask

How long does a pec strain take to heal?

• Mild strain: 2–3 weeks

• Moderate strain: 4–8 weeks

• Severe strain or tear: 3–6 months, sometimes requiring surgery

What does a damaged pectoral muscle feel like?

Symptoms may include:

• Sharp chest or upper-arm pain

• Swelling or bruising

• Weakness during pushing movements

• Pain when lifting or stretching

• In severe cases, a visible muscle deformity

Seek professional evaluation if a tear is suspected.

Read more

• Serratus Anterior Muscle Pain Exercises
• Shoulder Mobilization Techniques and their Benefits

About the Author

Dr Ajay Shakya, MPT — Certified Manual Therapist
A physiotherapist with over 10 years of experience in rehabilitation, manual therapy, and holistic health. Dr Shakya provides personalised care to improve recovery, mobility, and long-term wellness.

Disclaimer

This article is for educational purposes only and is not a substitute for professional medical advice.