I hurt an intercostal earlier this year weightlifting (failed jerk behind). Took about 10 weeks for it to stop hurting as I tried to train around it (only when I stopped benching did it actually really recover). I’ve hurt it again doing medicine ball throws this past weekend (most likely the soccer style throw, could also have been due to rotational throws as well).
Can anyone give me some advice on how I can exercise it to prevent this happening again? Stretching? High rep pull overs, light weight? Very light med ball throws? Could that be of any use? Or should I just rest it, let it heal then take it easy on the med ball throws next time?