20/03/2025
COSTOCHONDRITIS
Also known as chest wall pain syndrome or costosternal syndrome.
Inflammation where ribs join breastbone : upper costochondral (rib to cartilage) and sternocostal (cartilage to sternum) joints, causing sharp pain in middle of chest, that gets worse when moving and breathing.
It's not clear what causes costochondritis but it has been linked to severe coughing, chest injury, strain from exercise & anxiety-induced chest pain.
Costochondritis can be made worse by any activity that places stress on your chest area, for example strenuous exercise or repetitive movements. Any movement that make the chest pain worse should be modified until the inflammation in ribs and cartilage has improved.
Repetitive Motion: Activities that involve repetitive motion of the chest muscles such as typing, playing a musical instrument, or cleaning can aggravate the symptoms of costochondritis. Take frequent breaks and stretch arms and chest muscles to prevent stiffness and tension.
Costochondritis often gets better after a few weeks with rest, painkillers & holding a warm cloth to chest.
Avoid acidic foods such as tomatoes, orange and grapefruit juice, and tomato sauce, as they contain substances that stomach has to work harder to digest, triggering heartburn and acid reflux.
Diaphragmatic Deep Breathing: Place one hand on your stomach, and the other on your chest. Take a deep breath in, and push your belly (and your hand) outwards. Try and keep the movement of your chest to a minimum, so you concentrate on the deep breathing. Relax your neck and shoulders as you breathe.
Treatment options usually involve rest, pain medications such as nonsteroidal anti-inflammatory drugs, ice, heat, and manual therapy.
