Introduction & Tips for treating a pulled Serratus anterior

[Johann Wimmer]

Hello everybody!

First, a short introduction of myself:

22 years old

1,78m (~5'10)

approx. 90kg (~198lb)

I'm currently a student at the University of Natural Resources and Applied Life Sciences, Vienna

I've been an avid reader of this forum for many months now, and I'd just like to thank all you guys (especially Coach Sommer, of course) for providing such great, detailed and valuable information about physical training. I was a typical example of a modern day "coach potato", but since I discovered BtGB I'm totally motivated to discover what my Body is capable of

I've got the book and the rings half a year ago, but I've only got to mount them at the beginning of January. Since then I've mainly toyed around with them, trying out many exercises and drills. I'm planning to implement a SSC within the next month, based on the killroy70 template.

But i've bumped into a hurdle this week: I think i pulled my Serratus anterior in some exercise (http://en.wikipedia.org/wiki/Serratus_anterior_muscle). During my training session on Monday it was only a slight discomfort, which quickly subsided. Yesterday the discomfort was much more prominent, and i decided to stop my workout halfway through.

This morning the pain was still there - when i'm lying down, i feel it especially when my arms are over my head, or when I'm straightening up.

Here is what i did the last 2 weeks (i didn't strictly follow this structure, for example I've also played around with some back lever work, but i think my left elbow isn't ready for it yet - I'm planning to do some more Basic strength work before I'll try it again):

5m rope jumping for warm up

4 sets of

15s Stomach to wall Handstand alternating with one Tempo Pull up 5-3-5

some tucked front lever work

3x10s Support holds alternating with 3x4 Windshield wipers (supine)

I don't know which exercise is responsible for the pulled muscle, because the moment it became annoying i felt it on nearly all of them. I've decided to take the rest of the week and perhaps the next week of and see how it works out.

Are there any rehab movements which i can use to accelerate the healing? (I'm very aware that time is the most important component for a complete healing)

Thanks in advance!

[Johann Wimmer]

*push*

[Cole Dano]

It always hard to diagnose over the internet.

It doesn't sound like you are doing anything too crazy, so i may be just bad luck.

Based on your post i doubt its anything to worry about though. Take it easy but do keep mobile, try to do some self massage, if its the SA it can be hard to get to but if you put the elbow out to the side and massage under the shoulder blade it can help. I suspect it could just as well be a rotator cuff muscle or perhaps an intercostal.

If you search the forum for shoulder you will find a few nice posts with some exercises you can do.

You can try the same program with a bit less weight on the arms, for example you could try the leg lifts sitting on a chair, and the hand stands in an L-position with your feet flat on the wall will make it much easier. Perhaps try like this for a few weeks and then move back to what you were doing.

If the pain persists or worsens though you should see a professional, a Physical Therapist or a even knowledgeable bodyworker.

Oh and stick with it, let know how its going!

[Johann Wimmer]

Thanks for the tips

I've already tried a few light stretches and self-massage; I'll take the next week off and then I'll try some of your suggestions.

I'll let you know how it's working out in a few weeks.

[Longshanks]

If you stick to static work I've found these types of exercises really can help rehabilitate injuries. Just don't go too mad with the intensity of exercise. Like the other guys said, use easier variations and take it steady. Alternating heat and cold can help with injuries a lot.

[Daniel Jorgensen]

Hmm, doesn't really sound like SA, as you didn't really use it - and I'd say it's very difficult to pull or tear the SA, because in cases where SA is too weak the scapula will give in. The trouble is probably in your latissimus dorsi or the long head of triceps from the front lever work

As already said - lay off. If continued pain or see a phys./Doc.

[Johann Wimmer]

A (little) delayed status update:

The pain is completely gone, the stretching and light exercises did wonders. In the meantime i realized Dr. Durden was probably right with his assumption - I also think it was my latissimus.

Anyhow, i'm back in the game