It's crucial to consult with a qualified healthcare professional, such as a sports doctor, physical therapist, or certified athletic trainer, for a personalized treatment plan tailored to your specific injury and needs. That said, here are some general steps you can consider:
Rest and Avoid Aggravating Activities: Give your injured muscle time to heal by avoiding any activities that worsen the pain, including bench press or other exercises that put strain on the Coracobrachialis muscle.
Ice and Compression: Applying ice to the injured area for about 15-20 minutes every few hours in the initial 48 hours can help reduce swelling and inflammation. Consider using compression wraps to provide support and minimize swelling.
Pain Management: Over-the-counter pain relievers (e.g., ibuprofen) can help manage pain and reduce inflammation. However, consult a healthcare professional before taking any medication.
Gentle Stretching: Once the acute phase has passed, begin gentle stretching exercises for the Coracobrachialis muscle under the guidance of a physical therapist. Stretching can improve flexibility and promote healing.
Strengthening Exercises: As the muscle heals, gradually introduce strengthening exercises that target the Coracobrachialis and surrounding muscles. Your physical therapist can guide you on appropriate exercises and proper form.
Range of Motion Exercises: Work on improving the range of motion in your shoulder and arm with specific exercises prescribed by a professional.
Heat Therapy: Once the initial inflammation has subsided, using heat packs or warm compresses can help relax the muscle and improve blood flow, aiding in the healing process.
Cross-Training: Engage in low-impact exercises or activities that do not aggravate your injury. This could include walking, swimming, or stationary cycling, which can maintain your fitness while giving your injury time to heal.
Gradual Return to Bench Press: Only after significant improvement and with the approval of your healthcare professional, consider a gradual return to bench press or other upper body exercises. Start with light weights and focus on maintaining proper form.
Preventive Measures: Once you have recovered, take steps to prevent future injuries. Ensure you warm up adequately before exercising, maintain proper form during bench press and other exercises, and listen to your body if you feel any pain or discomfort.
Remember, every injury is unique, and rehabilitation timelines can vary. Trying to rush back into heavy lifting or intense exercises before fully healing can lead to further injury. Always seek professional advice to ensure proper rehabilitation and prevent re-injury.