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Does it hurt when you lay on your back and try to roll to either side (like getting out of bed)? What you've probably done is damaged the cartlidge between the ribs. I've done this several times in martial arts.
This will probably take 4 weeks or slightly longer to completely heal. Each time it's happened to me I trained through it as the pain allowed. That usually meant a week or so of rest followed by light duty training.
Take Ibuprofren (600-800mg at a time) and you can alternate heat and cold presses on it. The cold for inflamation, the heat to stimulate blood flow and healing.
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