Well it has been nearly 4 weeks since I have self diagnosed myself with a rib separation or a costochondral separation. I’m happy to report that I am experiencing no physical pain from the rib and have 99% full body range of motion. About 4 days ago I was able to run at a full sprint and am not afraid to jump and twist my torso. I also did a heavy chest workout at the gym 3 days ago and was happy to find out that I retained most of my strength, able to put up 225lbs on the bench press with relative ease. My cardio has been affected more heavily and the soreness I had for 2 days after sprinting drove this point home with particular vigor.
I still don’t feel ready to go back to grappling and will work on my cardio and core strength until I feel comfortable enough to step back on the mat.
Hopefully these entries can give others who have suffered from a rib separation an idea of what they might expect in terms of recovery time.