Hello and thank you for your question,
If you, indeed, have a fractured rib, there is nothing you can do to make it heal faster. You can use anti-inflammatory medications (Advil, Aleve) or Tylenol for pain control and use ice to decrease swelling and inflammation but your body will need several weeks before the fracture is healed. If you do have a fracture, I would strongly urge you not to compete. In case you get re-injured in the same area where there is a fracture, the new injury may cause dislocation of the fracture and your rib may cause a hole in your lung (called pneumothorax).
If you have a bad sprain of your ribcage, the healing process can be sped up with icing and using anti-inflammatory medications, however, it will still take 1-2 weeks to really work. Technically it is safe to compete with just a sprain but be aware, that any re-injury to the area will prolong the healing time.
It is not possible to tell you if there is a fracture or not without getting an x-ray but based on your symptoms, there probably is a fracture so for safety reasons, I would not recommend that you be competing this weekend.
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Best wishes and good luck,
The only exercises that you should really limit are the ones that have high impact probability (in case you have a fracture, high impact exercise can make the fracture dislocate and cause pneumothorax).
If you have a sprain, you should probably avoid exercises that involve a lot of movement of your upper body (weight lifting, pushing, pulling) to allow the muscles to heal. You should have no problems exercising your lower body (which includes walking, jogging, lower-body weight lifting). Even if you have a fracture, you can continue lower-body exercises. If you jog or run, you may have more pain in your rib cage but it should not cause any additional injury.
Hope this helps. Please let me know if you have any other questions.
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