Pectoral Muscle Pain

Most chest strains are manageable with rest and care, but a torn pectoral muscle is different. It is the kind of pain that stops you from doing simple things like reaching for your coffee cup. Even basic movements become challenging, and pushing through only worsens things.

Most pectoral muscle injuries heal within three to four weeks, although a few physiotherapy sessions can get you back to normal faster once the initial sharp pain eases.

Symptoms of pectoral muscle strain

• Sharp pain or tenderness across the chest muscles
• Pain when pushing doors or lifting objects
• Difficulty reaching overhead or behind your back
• Weakness in the affected arm and shoulder
• Pain or stiffness first thing in the morning
• Visible bruising or swelling in severe cases
• Pain that worsens with deep breaths or coughing

Similar injuries

Chest wall strains often mirror pectoral muscle pain but these affect the muscles between your ribs instead. These injuries typically cause sharper pain when breathing or twisting rather than the broad ache of a pec strain.

Shoulder problems are frequently mistaken for pec injuries as the pain patterns can seem similar, but shoulder issues tend to create a deeper ache that worsens when you try to sleep on that side.

Related: Shoulder Pain Whilst Running

That stabbing pain where your ribs meet your breastbone? That’s probably costochondritis, not a pec strain. It’s an inflammation that feels more like someone’s jabbing you with a finger rather than the dull throb of muscle damage.

Causes of pectoral muscle pain

Sudden overload

That one rep too many on the bench press, the unexpected catch when someone falls, or a forceful push that takes your chest muscle by surprise. It’s usually a moment that tips the balance from load to injury.

Poor exercise technique

Flaring your elbows on push-ups, bouncing the bar off your chest, or letting the weights control you instead of the other way around — bad form wreaks havoc on your pecs.

Repetitive desk work

Hours spent hunched at your keyboard, pulling your shoulders forward, and straining your chest muscles.

Contact sports

Rugby tackles, boxing impacts, or martial arts strikes can compress and tear your chest muscles. The force of a direct hit combined with twisting motions is particularly risky.

Rapid training increases

Jumping back into heavy chest workouts after a break or suddenly doubling your push-up routine can cause your muscles to lose their ability to adapt to new demands.

What to do if you have pectoral muscle pain

• Ice it for the first 48 hours, then switch to heat to encourage blood flow and healing in the following days
• If lying flat hurts, sleep propped up with pillows to take the pressure off your chest muscles and make nights more bearable
• Skip the tough upper body workouts but keep your legs moving — staying completely inactive can lead to stiffness in other areas
• Try light stretching after a warm shower when your muscles are more pliable (but stop if you feel sharp twinges)
• Hold off on massage or foam rolling until the acute pain settles — you might feel tempted to work out the knots, but early aggressive treatment can worsen things

When to see a physiotherapist

• If rest and ice haven’t helped after a week, you’re probably dealing with more than a simple strain — get it checked before it becomes a chronic problem
• That pop or tear you felt mid-workout needs proper attention now, not after weeks of trying to train around it and making things worse

Physiotherapy treatment

First session

We’ll fully assess you and identify where your pain is most severe, check how your shoulder blade moves, and spot any postural habits that might prolong your recovery.

Hands-on treatment

Deep tissue work and chest release techniques target painful knots and tight tension points. Since chest injuries rarely occur alone, we’ll also work on your shoulder and upper back.

Movement is medicine

It’s crucial to get your chest moving safely. We start with pain-free mobility work and then build up to strengthening exercises that restore your confidence in pushing and lifting movements.

Back to normal life

We’ll adapt your chest routine for gym-goers to maintain strength while healing. For office workers, we’ll assess your desk setup to prevent strain. Everyone gets a clear plan for returning to their usual activities.

Recovery timeline for pec injuries

Week one

Expect sharp pain with most chest movements. Ice and gentle movement help, but this is the time to respect your body’s need to protect the injury.

Week two

Your chest starts feeling less painful, and basic movements like reaching for a cup won’t make you wince anymore, though pushing movements still require caution.

Week three

Most people can return to light training by now. Your chest might feel stiff in the mornings, but it should settle quickly. You’ll notice your range of motion improving daily.

Week four

Daily activities feel easier now, but gym work still requires patience — one eager session with heavy weights can undo a month of careful healing.

Week six

Six weeks usually see you back to full strength, but pushing your luck in the gym or skipping rehab can drag recovery out for months.

Prevention strategies

• Warm up properly with light band pulls and shoulder mobility drills
• Build up chest training gradually after breaks — the weight from your last workout isn’t always today’s starting point
• Keep your shoulders back and chest open at your desk
• Learn to engage your back muscles during pushing exercises
• Proper form with lighter weights beats heavy loads with poor technique

Summing up

A pectoral strain might feel like it’s limited your gym progress or made everyday tasks a constant battle. While the first few weeks can test your patience, rushing back too soon is a sure way to make things worse.

Take the smart route instead — get any severe chest pain checked by a doctor, and if the issue is muscular, seek out a physiotherapist who will get you following a proper recovery plan, and start rebuilding your strength gradually.

We are always available to help. For more information, get in touch today:

• Earlsfield Clinic 020 8879 1555
• Wimbledon 020 8946 2800
• Email enquiries@prophysiotherapy.co.uk