How Long Does It Take to Recover From a Broken Sternum

A broken sternum, also known as a sternal fracture, is a painful but often treatable injury that can take several weeks to heal. The sternum, or breastbone, sits at the centre of the chest and connects to the ribs, forming the front part of the ribcage that protects the heart and lungs. Because of its location, even breathing or simple movements can cause discomfort during recovery. Healing time varies depending on the severity of the fracture, but most people begin to feel significantly better after about six to eight weeks.

Want to explore more about protein powder? Head to our [Protein Powder Guidance Hub], where we answer the most common questions about how it works, how to take it, and what to expect.

Understanding the Sternum and How It Breaks

The sternum is a flat, strong bone made up of three parts: the manubrium at the top, the body in the centre, and the xiphoid process at the bottom. It connects to the collarbones and ribs through cartilage, forming the sturdy framework that protects vital organs. A broken sternum usually occurs due to a direct impact on the chest, such as from a car accident, a fall, or a strong blow during contact sports.

In some cases, a sternal fracture can occur when the chest is forcefully compressed, such as by a seatbelt in a collision. Older adults and those with brittle bones due to osteoporosis may be more prone to sternum fractures, even from minor trauma.

Typical Recovery Timeline

Most broken sternums heal naturally within six to twelve weeks, although pain can persist for longer, especially when coughing or moving. The first two to three weeks are often the most uncomfortable due to inflammation and tenderness. During this period, rest and careful movement are essential to allow the bone to begin knitting back together.

In cases where the fracture is displaced or associated with other chest injuries, recovery may take several months. Regular check-ups and imaging ensure the bone is healing properly and that no internal complications have developed. With proper care, most people make a full recovery and return to normal activities without lasting effects.

Symptoms and Diagnosis

The main symptoms of a broken sternum include pain in the centre of the chest, swelling, bruising, and tenderness. Pain may worsen when breathing deeply, coughing, or pressing on the chest. Some people also experience a crunching or grinding sensation at the fracture site, especially if the bone ends are slightly displaced.

Because the sternum protects major organs, doctors often perform imaging such as X-rays or CT scans to check for associated injuries to the lungs or heart. Once these have been ruled out, treatment focuses on managing pain and supporting the body as it heals naturally.

Initial Treatment and Pain Management

Treatment for a broken sternum usually involves rest, pain management, and avoiding activities that put pressure on the chest. Unlike other bones, the sternum cannot be easily immobilised with a cast or brace, so most patients are advised to take it easy and allow time for healing.

Pain relief is crucial during recovery. Paracetamol or ibuprofen can help reduce discomfort and inflammation. Ice packs applied gently to the chest can also help minimise swelling. Patients are often encouraged to avoid lying flat in bed and instead rest in an upright or slightly reclined position, which reduces strain when breathing.

Breathing exercises are often recommended to prevent lung complications such as pneumonia. Taking slow, deep breaths several times a day helps keep the lungs clear and maintains proper oxygen flow without overstraining the healing sternum.

The Healing Process

Like other bones, the sternum heals through a natural process that involves forming a blood clot around the fracture, followed by the growth of new tissue known as a callus. Over time, this callus hardens into new bone, restoring strength and structure. Because the sternum moves slightly with every breath, healing can take a little longer than other bones that remain still during recovery.

During the first few weeks, pain is at its peak as inflammation occurs. By weeks four to six, the bone begins to stabilise and pain gradually reduces. By around eight weeks, most people notice significant improvement in mobility and comfort. Full bone strength and flexibility usually return after about three months.

The Role of Nutrition in Bone Recovery

Nutrition plays a vital role in healing a broken sternum. The body needs protein, calcium, and vitamin D to repair and strengthen bone tissue. Protein provides the amino acids necessary for bone and muscle regeneration, while calcium and vitamin D help form new bone cells and maintain density.

A diet rich in dairy products, eggs, oily fish, lean meat, nuts, seeds, and leafy green vegetables supports the healing process. Vitamin C also helps by boosting collagen production, which strengthens connective tissues in the chest. For those who struggle to meet their nutritional needs through food alone, a high-quality protein powder can be a helpful supplement to support repair and recovery.

When Surgery is Required

Surgery for a broken sternum is relatively uncommon, but it may be necessary if the fracture is severely displaced or if it causes breathing difficulties. Surgical repair usually involves using metal plates or wires to stabilise the bone, allowing it to heal in the correct position.

After surgery, patients are typically advised to rest for several weeks, avoiding heavy lifting and strenuous movement. Physiotherapy may be introduced gradually to restore mobility and breathing comfort. Full recovery after surgical repair can take three to six months, depending on the severity of the injury.

Breathing and Movement During Recovery

Because the sternum is involved in nearly every breath, recovery can feel slow and frustrating at times. Shallow breathing is common in the early days, as deep breaths can trigger pain. However, it’s important to practice gentle breathing exercises to prevent lung infections and stiffness in the chest muscles.

Coughing or sneezing can be painful, so supporting the chest with a soft cushion or folded towel during these actions can reduce discomfort. Light stretching and short walks, as advised by a doctor, help improve circulation and prevent stiffness without straining the healing bone.

Factors That Influence Recovery Time

Several factors can affect how quickly a broken sternum heals. The severity of the fracture, overall health, and age all play major roles. Younger adults with healthy bones typically recover faster, while older adults or those with osteoporosis may take longer due to slower bone regeneration.

Lifestyle choices such as smoking, poor diet, and excessive alcohol consumption can delay healing because they reduce blood flow and nutrient absorption. Following medical advice, eating well, and staying active within safe limits can all help speed up recovery.

Managing Pain and Preventing Complications

Pain management is an ongoing part of sternum recovery. Overexertion, lifting heavy objects, or twisting the torso can worsen pain and delay healing. Rest is crucial, especially in the first few weeks. Applying ice or using a supportive chest wrap, under medical advice, can help relieve soreness.

The main complications associated with sternum fractures are related to the lungs and heart, as these organs are located directly behind the bone. Shallow breathing due to pain can lead to chest infections, so deep breathing exercises are essential. If you experience shortness of breath, chest tightness, or irregular heartbeat, seek medical attention immediately.

Rehabilitation and Returning to Normal Activities

Rehabilitation begins once pain and inflammation start to subside. Gentle movement and stretching exercises can help restore flexibility in the chest and shoulders. Gradually increasing activity prevents stiffness and improves muscle tone.

Most people can resume light daily activities such as walking or household chores after about four weeks, but heavy lifting, pushing, or strenuous exercise should be avoided until at least ten to twelve weeks have passed. Driving is usually possible once you can move your arms freely and wear a seatbelt comfortably without pain. Always check with your doctor before resuming normal routines.

Maintaining Bone Health After Recovery

Once the sternum has healed, maintaining strong bones helps prevent future injuries. Regular weight-bearing exercise such as walking or light resistance training supports bone density, while a diet rich in calcium, protein, and vitamin D keeps bones strong and healthy.

Avoiding smoking and limiting alcohol intake also support bone health and circulation. Maintaining good posture and regular stretching of the chest and shoulder muscles helps keep the upper body flexible and balanced.

Emotional and Physical Recovery

A broken sternum can affect more than just the body. The pain and limited mobility can cause frustration or anxiety, especially during the early stages of healing. It’s important to remember that recovery is gradual and that small improvements each week indicate progress.

Relaxation techniques such as deep breathing, meditation, or gentle yoga can support both mental wellbeing and physical recovery. Maintaining a positive mindset helps keep motivation strong throughout the healing journey.

The Role of Supplements in Recovery

Supplements can be useful during recovery, especially if appetite is reduced or dietary intake is limited. Protein powders are particularly effective in supporting bone and muscle repair by providing essential amino acids. Calcium and vitamin D supplements can strengthen bones, while magnesium and collagen help maintain flexibility and support tissue health.

Before taking supplements, it’s advisable to consult your GP to ensure they’re appropriate for your health needs. Used alongside a balanced diet, supplements can make recovery smoother and help maintain strength as the bone heals.

Conclusion

Recovery from a broken sternum usually takes between six and twelve weeks, though full strength and flexibility may take a little longer to return. With rest, proper nutrition, and gentle movement, most people make a complete recovery and regain full comfort and mobility.

If you’re recovering from a sternum fracture, adding a high-quality protein powder to your diet can help support bone and muscle repair. It provides essential nutrients to rebuild tissue, maintain energy, and strengthen your body naturally, helping you heal faster and return to normal life with confidence.