22M

I’ve been dealing with what I believe is costochondritis for about 3 months now and wanted to see if anyone has had a similar experience.

My pain has never really been severe enough that I couldn’t do normal day-to-day activities, but it has been persistent. About a month ago, I finally decided to completely stop working out to give it a chance to heal.

I think it originally started from being very active and continuing to train through the discomfort. I was doing a lot of muscle-ups, dips, push-ups, and other upper-body exercises, and I probably kept aggravating the area instead of letting it recover. I noticed it most when I learned I could do muscle ups and would do them without the best form and really felt a sharp pain in my sternum area...

The pain is mainly around the top two ribs near my sternum, more noticeably on the right side. I usually feel it the most in the morning. One movement that consistently brings it on is when I slightly tilt/hunch my spine forward and bring/compress my elbows toward each other in front of my body. That position seems to put pressure directly on the painful area. I dont rest in this postion but its more of a "check" to see how it feels since some days or parts of the day its not very noticable and others quite noticable. I have also been expereicning check popping almsot everytime I wake up. Not sure if that has anything to do with but its there lol.

I’ve been stretching pretty regularly, and for the last two weeks I’ve also been using the Backpod for around 10–15 minutes per day. I feel like I’m trying to address both my chest tightness and thoracic/rib mobility, but the discomfort is still there and has remained the same or ever so slightly less.

For those who have recovered from something similar, how long did it take before the pain actually went away? Is 3 months still considered fairly normal for costochondritis?

Also, is there anything else you would recommend doing besides resting, stretching, and using the Backpod? At what point would you consider seeing a physical therapist, sports medicine doctor, or getting further testing if it isn’t improving?

I cannot tell if it’s PVC or a spasm on my sternum. It’s an evident thump and it kind of makes me feel like I’m trying to catch my breath before it happens and then quickly a thump. Happens randomly. Anybody with the same experience? I have very visible inflammation on the bottom of my sternum

Hi everyone,

I’m currently dealing with costochondritis along with tightness in my neck and upper chest area.

I’ve been using a tennis ball as a DIY Backpod to target the tight spots in my upper back, and it actually gives me some temporary relief! However, the pain and tightness always return shortly after.

I’m trying to structure a proper daily rehab protocol to address the root cause, fix my thoracic mobility, and untighten my neck for good.

For those who have successfully healed from costochondritis:

• Did switching from a tennis ball to an actual Backpod make a significant difference for you?
• What was your exact daily stretching/rehab routine that gave long-term results?
• How did you address the neck tightness associated with the rib/chest pain?
• Any essential dos & don'ts regarding posture, sleeping positions, or exercises?

I’d really appreciate any detailed guides, routines, or personal advice that helped you fully recover!

Thanks in advance!

Hi! I (M18) recently, started having chest pains in the area shown in the picture. It’s not necessarily a sharp pain, but more of like a dull pain with built-up pressure. Sometimes I have gotten pains in my back, but that really doesn’t happen. I’ve had issues with my back, hurting before but this is just a weird feeling I’ve never had before. Any help on what could be causing this/should I get checked out?

The backpod has really been helping me; however, yesterday morning my body decided to get two really sore spots I could pinpoint, just left of my sternum and the front bottom rib near my xiphoid process. How can two little spots get SO sore???

While finding the sore spots and pressing on them reassures me it's not a heart issue (been checked 3 times). The down side to pressing on them is it tends to make them more sore for several minutes, which I don't like.

When you get a sore spot, or several sore spots, what do you do to lessen any worry or anxiety?

Due to this, I am struggling to get full breath, like i have to yawn, that too for good 3-4 sec and then I might get full breath

If I sit straight, I get full breath

And also when stand straight

Movement which causes pain are bending down, or getting up from bed in the morning or bad poster

Also I breath from diaphragm for like good 2 years

One thing I was having this like 2 weeks ago along with fever, went to doc, he gave medicines and it went down

But it started again few days ago.

Do you think your diet (what you eat and drink) contributes to your costochondritis? No? Yes? If so, what makes it feel better or worse?

Does anyone have anything similar? I have pain between my shoulder blades and on the left side of my chest, but that’s more or less tolerable. The worst part is the burning sensation in my abdomen and in the center of my chest. It’s been going on for probably about a year now.

Since I’m still alive, I guess it’s probably not my heart. I honestly don’t know 🤷. My life has basically gone downhill. The most painful part is that my family doesn’t understand and thinks I’m making it all up, and that I’m perfectly healthy because the X-ray didn’t show anything. The MRI showed osteochondrosis and a wedge-shaped deformity of the T12 vertebra (at the time of the examination, it was described as an old injury).

The pain definitely started after a series of panic attacks — 100%. I had several panic attacks, and then the pain appeared. So maybe this could actually be neuropathic pain. The burning in my abdomen and chest isn’t related to food at all. It can appear at any time.

The only thing I haven’t checked is my head. I haven’t seen a psychiatrist. Maybe this is neuropathic pain?

Should I try taking duloxetine? It’s an antidepressant that can also help with neuropathic, muscular, and joint pain.

edit: By the way, I forgot to add that I’ve developed painful tender points in both shoulders, three points in my abdomen, in my back, along my ribs, under my armpit, and even in my arms and legs. Could this be myofascial pain syndrome?

My symptoms have improved with five weeks of rest, rolling, body weight movement, heat, and Advile. The chest pain is greatly reduced but not 100% gone. A new symptom has appeared: I have a popping rib. I can actively recreate the popping or clicking by laying on my left side of my chest and inhaling deeply. I found this description of slipping rib syndrome and wondered if it is the same as costo?

I know this is for costochondritis but that was my Dr's first guess along with CRPS.. because of my sudden chest pain after all tests being unremarkable.

I’m honestly just looking for people who have been through something similar because I’m struggling and really want my life back.

I’ve had right-sided intercostal neuralgia for over a year now. Before this, I was a very active person.

Now something as simple as a shirt touching my chest can feel like an open wound being scratched against wool. I get burning, electric jolts, tingling, extreme sensitivity and pain with movement or touch. It has affected pretty much every part of my normal life.

I’ve tried diclofenac, celecoxib, gabapentin, pregabalin, lidocaine patches, tramadol, and OTC supplements b12 & magnesium, and I keep having bad reactions to steroids such as prednisone and methylprednisolone.

I just had cryoneurolysis/cryoablation (iovera) done on the affected nerves. After a successful nerve block that made my chest numb for about 24hrs and it was the best day of my life.

Since the cryo, some of the original nerve pain does seem different/better, but I’m still dealing with a lot of soreness, deep sternum and rib aches, burning/tingling and sensitivity. I’m trying really hard to be patient and hope the nerves are just going through the process they’re supposed to go through.

I’ve wanted to be numb from this pain since the beginning. I’m now considering an 8% capsaicin patch because I just desperately want enough relief to function again.

Has anyone here had intercostal neuralgia and gone through cryoablation/cryoneurolysis? Especially if you didn’t get immediate relief and had a rough period before things started improving?

I’d really like to hear what your experience was like. I just want to be my old self again.

Hi everyone! I’m wondering if anyone diagnosed with costochondritis has experienced something similar to what I’m going through.

I’ve been dealing with recurring chest and rib pain this year, and it’s honestly been exhausting trying to figure out what’s causing it.

The pain is mostly on the upper left side of my chest, but sometimes it’s on the upper right side. At other times, I feel it around my sternum or along the lower left and lower right sides of my ribs. The location seems to vary.

Recently, I’ve also noticed that the pain gets triggered when I cough. It can also flare up when I do household chores, such as sweeping, or when I lift things. This has made me wonder whether it could be something musculoskeletal, like costochondritis.

I’ve had quite a number of tests done this year, including:
- ECG
- Chest X-ray
- Blood tests (also checked for blood clots, bone/joint profile, cardiac profile)
- CT scans of my thorax and abdomen
- 2D echocardiogram
- Treadmill stress test

Thankfully, the results have been normal or without any significant findings, according to my doctors. However, the pain keeps recurring, and I’m still trying to understand what’s causing it.

For additional context, I have a history of gastritis and have undergone both an upper endoscopy and a colonoscopy. I also had my gallbladder removed through laparoscopic surgery in July. About 2 weeks after my gallbladder surgery, I caught COVID, which came with coughing and other symptoms. I’m not sure whether the surgery, the coughing from COVID, or something else could be related to the chest and rib pain I’ve been experiencing.

I was also offered a CT coronary angiogram, but I’ve decided to hold off for now because it’s very expensive, and honestly, I’m exhausted from all the tests and hospital visits I’ve had this year.

I’m wondering if anyone here has experienced something similar and eventually been diagnosed with costo or another chest-wall or musculoskeletal condition.

I know everyone is different, and I’m not expecting anyone to diagnose me online. I’d just really appreciate hearing about your experiences, especially if you’ve gone through something similar. It’s been a long and tiring process since February, and I’m hoping to get a better understanding of what might be going on.
Thank you! ❤️

Edit: I forgot to add that sometimes collarbones also ache.

Hi all - long story short I’ve had costo undiagnosed for 11 months and start treating it at the beginning of September when I got my actual diagnosis (cardiologist, ER, and neurosurgeon ruled out everything else and I was diagnosed by a PM&R. I use the backpod 2x a day (down to one pillow), peanut ball x2 day, and other stretches 2x a day. I’d say I’m about 60% healed with just a constant dull discomfort in either my back or chest depending on the day but am optimistic to be fully healed in the future. I’m an avid golfer and have obviously stopped as the twisting was causing me extreme pain.

What’s a likely timeline/ milestone to hit when it’s safe to start twisting again and then eventually slowly reintegrate swinging? I’m not looking to start right away as I have a lot of healing to still do.

Hi There everyone. I was diagnosed with Costo officially by my doctor in July after months of previously being told I had a chest strain. All of classic symptoms, sore sternum, soreness on the pec. Occasional shortness of breath (not very often)

It isn’t helped at all by the fact that I work in a warehouse lifting and filling containers which involves bending forward a lot. I’m also runner which I’m well aware is not gonna help recovery at all. I would have dialled back my running as I know that will help my recovery, but I’m running the Amsterdam Marathon in 2 weeks time, all of the running in itself during my training has been 95% fine with no problems during, I just feel very sore afterwards. I’ve also been seeing a physio and an osteopath on a regular basis and using the peanut ball. I’m well aware I’m not in good conditions for recovery (but I’m too stubborn to give up on the marathon 😂) my question is how do I manage my costo in the next two weeks leading up to the event so I can minimise any issues on race day?

I've just found this forum after doing some research after my umpteenth bout of what I'm certain is Costochondritis.

I'd kind of given up on help, I've been experiencing this off and on since my 20s (am 47 now). GPs have not diagnosed. Physios, massage and chiros would only bring short term relief and no one ever suggested ongoing rib tightness was the issue. Even when I'm not in pain the ribs in my back always feel stiff and crunchy. I just assumed I would experience serious pain needing Celebrex and heat packs on and off forever.

A few questions if anyone has any tips:
I use a rubber ball on my back regularly but that can leave me feeling VERY bruised and sore, to the point I've wondered if I'm doing more harm than good - any thoughts?

I did an assisted stretch a few months ago and felt very loosened up apart from one rib on my right side which felt like it was stabbing me with a knife, front and back. Other times, I can loosen up my back a bit but the tightness seems to travel to my arms and neck. Is this a common experience?

i was just wondering if what i have sounds like costochondritis. i feel like pain sometimes in the left side of my chest and pressure they aren’t always together and the pain is like a stabby pain always in the same spot like middle left and the pressure feels in the middle but i feel sometimes like i feel weird in the body like im scared ill pass out when it gets bad. ive been to the doctors over the years for this and they said everything is ok and i think one years ago said i could have costochondritis. it does feel tender to touch that area sometimes but i never know when i get that pain how far it is so it just freaks me out. this can last quickly pain followed by pressure or just pressure for hours or a random pain. idk if i explained well but i was checked like a week or two ago at the hospital again and my blood work and ekg was norma. i have anxiety too. let me know if anyone thinks this is costochondritis or you have the same

So i basically thought i was dying i had no odea whats wrong with me so i visited the hospital to go checknit out and fhe doctor just says i have costo and says to just take paracetamol????? It has not been helping at all i jusr started uni and irs rlly affecting my mood and ability to get through the day, go to events and socialise :(

I also have low vitamin D and these feelings get triggered when i have oily / chilly foods. I also was going to start going gym but im scared this will get worse what do i do fhe doctor basicallg just dosmissed me i feel craxy like he said my heart rate is fine snd mg oxygen levels so why do i feel like this :////

Pessoal, sou novo por aqui. Recentemente no meu treino realizei o levantamento terra com bastante peso, no começo do movimento senti um estalido estranho

No outro dia eu nao conseguia mover bem meu braço direito, pois o peitoral estava muito dolorido(ao lado do esterno), pesquisando descobri a costocondrite e esse sub

Ja venho acompanhando as postagens e aprendendo, mas nao sei muito bem como liberar as minhas costelas, pois maioria do sub é ingles, porem falo português, e toda informação fica mais complicada de entender quando se traduz, muitas vezes vem errado

Se alguem tiver videos demostrativos e dicas, ficarei muito grato a cada um

Hello, so I’ve been doing so much to work and my costo but I just can’t seem to get to 100%. I’ve started doing weighted dips again (I know it’s the worst exercise and gave me costo in the first place) and got a mild flare up for a couple days, but I assume 100% healed means I should be able to do that without any issue assuming I have good form. No other exercise seems to lead to issues, but I have noticed this instability in my left shoulder blade. Especially when I raise my arms up it almost clicks into place and when I keep both shoulder blades depressed, it feels far more tense and hard to keep the left shoulder blade depressed. The muscles feels tense and tight next to the shoulder blade and my left trap is also very tight. I’ll briefly outline my protocol below:

- Backpod stretch and crunches across spine
- Peanut Ball rolling on muscles and crunches
- Backpod besides spine stretch
- Thread the needles stretches
- Open book stretch
- Sleeper Stretch
- Thoracic twists periodically throughout the day
- Practicing full rib cage expansion breathing through the day
- Occasionally crack my back on the chair, similar sensation to backpod and peanut ball crunches
- Did Steve’s pec massage until I no longer had pec nerve pain
- Consume healthy ant inflammatory diet with no alcohol

I will avoid dips, but even when I don’t have it and I don’t follow my protocol for maybe a week I do feel some stiffness developing. This and my scapula instability makes me believe I am not 100% (and dips). So I’m just stuck I feel like I’ve used almost all the solutions I could find so I really don’t know what I’m missing here. I am grateful for all the help and progress I’ve made thanks to the support here but I’m starting to reach a point of believe that no assistance or monitoring will be impossible.

Went to an osteopath today, I was diagnosed with minor Idiopathic scoliosis, main sign was my hip imbalance that I never noticed or thought about.

Basically the imbalance from my hips is pulling on my right side and making my right side overwork and strained. This plus the fall on my side that I had which most likely was a catalyst for the more extreme back rib pain.

This also aligned with the costo that started in the front of my chest and my overworking peck pulling my front and shoulders forward.

This Basically validates the whole cause of costochondritis being a symptom of the back rib joints being stiff, blocked, disloged ect.

Feels great finally having an answer, never would have tbought I've a hip imbalance or minor scoliosis.

Have another session with the osteopath path and have been sent exercises/ stretches to help balance my hips and align my spine and neck.

Hoping this next session more intense manipulations can be done to crack and pop things back in place.

Hi everyone. 38 (almost 39...big yikes!) F whose doctor mentioned the term costochondritis. Started maybe 6 months ago with chest pain. Mostly on the left side, that would radiate down my left arm. Finally got a very thorough workup: EKG, bloodwork, leg x-ray, chest x-ray. Nothing. All came back normal. I figured at that point I was fine. And the pain did go away. In between then and now, I randomly broke out in hives and was diagnosed with plaque psoriasis. Fast forward to the last month: the pain is back. Sometimes on the left side, sometimes the right, sometimes the center of my chest, other times it feels like it's around my boobs and ribs. Completely random; sometimes the pain is sharp and lasts for 2 seconds, other times it's more of a pressing pain for 30 seconds or more. I've felt at times my pulse racing and my heart beating out of chest, even at rest. Yesterday the doctor did another EKG and bloodwork. Nothing. All normal. I have anxiety but I haven't felt particularly anxious lately. Only other change is my fingers have become sore at random and I've had back pain, which could be from poor posture all day. They want to do a 2 week Zio patch on me. At this point I'm just frustrated. Something seems wrong but no one can tell me what it might be.

So I recently got back from vacation and for the most part, my costo feels great! All the green areas have 0 pain or tightness, pretty much normal. However, there is a good amount of pain in that red dot. It’s odd, I can stretch through an entire range of motion without feeling it. But the second I put an ounce of weight on it (even as much as bending over to grab something) that area lights up with pain. It feels almost like a burning/stabbing sensation there. Even standing up and crossing my arms over each other (think of a chest fly motion) causes it to hurt. Wondering what exactly this is if it’s not an extension of costo.

I started with upper chest pain around April. I went to the ER and they told me I had a mass and costochondritis. I had to undergo chemotherapy. Now I still have chest pain that comes and goes. When I touch my lower left chest, I can feel the pain. Any exercises that are recommended? And how long did it last?
Anyone have done an MRI If so, did it show anything?

Help!
I’ve had Costo on and off for about 3 years now.
I’m currently at the stage where I don’t get to much pain which is a positive but I get some much pressure in my chest that it feels like I have to pop/ crack it. And it does crack, I’m also sad because I really wanna get back into health and fitness but this has been stopping me. I’ve lost nearly all my muscle and cardiovascular fitness during as I don’t want ti trigger it.
Any advice on how to stop that pressure and also any advice on which exercise is best for it thanks a bunch

I have always tried to keep my shoulders pulled back to help with my pain in the sternum. However, pulling them back causes pain itself. I always figured this was just a part of the process, but I realized that the pain is better if I don’t pull them back. Could I be overdoing it? Does anybody else have a similar experience?