What is the pectoralis?
The pectoralis is a group of muscles located in the chest. The two main muscles in this group are the pectoralis major and pectoralis minor. The larger muscle, the pectoralis major, is responsible for pushing, lifting, rotating the arm, and moving the shoulder joint. The smaller muscle, the pectoralis major, lies beneath the pectoralis major and is responsible for moving the shoulder blade, assisting in shoulder movement, and is important for posture and stability.
What is a pectoral tear?
Pectoral tears can range from mild strains to complete ruptures, with the pectoralis major being the most commonly affected. The common types of pectoralis major tears include partial tears, complete tears, and avulsion tears. The pectoralis minor can experience tendon ruptures, though these are less common and typically do not require surgical intervention.
What causes a pectoral tear?
A pectoral tear most commonly occurs during activities that place excessive strain on the chest muscles. The injury typically happens when the muscle is lengthening under tension, as this is when the pectoralis major is most vulnerable. Sudden, forceful movements such as pushing, tackling, or punching can also cause a tear, particularly if the muscle is fatigued, poorly conditioned, or not properly warmed up.
How to care for your pectoralis
To care for and protect your pectoralis from injury, try some of the methods below…
1) Warm up properly before chest workouts
2) Use proper form and technique
3) Progress gradually
4) Allow for stretching and recovery
5) Have proper nutrition and hydration
What should I do if I have pain in my pectoralis?
If you experience pain in your pectoral muscles, it’s important to stop any activity that may have caused the discomfort to prevent further injury. Apply ice to the every few to reduce inflammation and pain. Avoid lifting, pushing, or strenuous upper-body movements until the pain subsides. Watch for signs of a more serious injury, such as swelling, bruising, weakness, or a noticeable dent in the chest, which could indicate a tear and require immediate medical attention. If the pain persists or worsens, see a doctor or physical therapist for a proper diagnosis.