CHEST & RIB PAIN. BEST Exercises, Stretches & Advice for COSTOCHONDRITIS

#chestpain #ribpain #chest
Costochondritis, an inflammation of costochondral junctions of ribs or chondrosternal joints of the anterior chest wall, is a common condition seen in patients presenting to the physician's office and emergency department. Palpation of the affected chondrosternal joints of the chest wall elicits tenderness. Although costochondritis is usually self-limited and benign, it should be distinguished from other, more serious causes of chest pain.
Timeline:
0:00 Start
0:27 Clinical Presentation
1:04 What causes the pain?
1:37 Posture/Activity Modification
2:27 Exercise/Rehabilitation
4:31 Training Modifications
5:28 Tietze Syndrome
5:57 Rule out Cardiac Issues
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References:
www.aafp.org/pubs/afp/issues/...
www.ncbi.nlm.nih.gov/books/NB...
www.aafp.org/pubs/afp/issues/...
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Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Performance Sport & Spine, nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded. Redmond, WA Chiropractic

[@Kunfucious577]

Thank you. Everyone else talks about everything but how to work it out.

[@PerformanceSportSpine]

Anytime! Yep, definitely what to talk about what's wrong and then ways to resolve/manage it. Thanks for watching!

[@dingoeatyourbaby365]

I appreciate you man thank you for going out and wanting to help people ❤

[@PerformanceSportSpine]

Thank you for the kind words! I sincerely appreciate it.

[@Mike_MTB_XC]

Excellent video, thank you!

[@PerformanceSportSpine]

Glad it was helpful! Thanks for watching

[@satyapriya4274]

Thank you

[@PerformanceSportSpine]

You're welcome

[@areguapiri]

Thanks for the video. I am 50 years old and got this problem from doing months of capoeira---a Brazilian martial arts combining lots of gymnastic style moves. I started having trouble breathing while practicing and later, muscle pain. I went to the doctor and told them my chest and rib muscles hurt and cause me to wheeze. They had no idea what the problem was. ...I decided to do serious online research of my symptoms, and costochondritis and chest wall injury kept coming up in my searches. It described exactly my injury. Strained/bruised rib and chest muscles and breathing problems because of that. I stopped all capoeira and upper body activity for 2 months. It got a little better. Then I began light exercises and very light upper body workouts. My ribs still get stiff after walking a while and after light exercising, but it's much better. There is still pressure, but the wheezing is gone. It is going to be a slow process, but I hope to get back to capoeira in a few more months when the deep bruised/strained muscles heal a bit more.

[@PerformanceSportSpine]

Glad you found it help! This condition is often misdiagnosed and/or the wrong treatment is prescribed. You are doing exactly what you should be doing, slowly progress the exercises as your symptoms allow. Let us know if you have any questions. Good luck!

[@ab78001]

Thank you! This was very helpful.

[@PerformanceSportSpine]

Glad it was helpful! Thanks for watching.

[@satyapriya4274]

@@PerformanceSportSpine sir do more exercise for costochodrits suffering from past 10 months

[@PerformanceSportSpine]

@@satyapriya4274 We cover six of the best exercises for this condition in this video

[@patrickhandlovsky7665]

Thanks for posting this information! I have had this ugly condition for over 2 years now (although never officially diagnosed) with all the symptoms of costo, I am definitely dealing with this - for healing I do costo specific stretches every morning along with yoga too - I've brought light weight training back into my routine again as well - and am starting to regularly drum again - a chiropractor I saw a few months back claims the wear and tear of drumming for 35 years developed this condition for me - and I think she is right - flare ups are the worst - the chest and back pain (I primarily get mid to lower back but it can strike anywhere and literally feels like hot lava going down your back in a bad flare up - chest feels like I'm being stabbed in my ribs repeatedly - with emphasis on the upper left ribs - how i deal with those is take advil when needed, kalaya cream - works really good - and consume a diet high in anti-inflammatory foods - still hurts every day but at least I have got some handle on it now.

[@PerformanceSportSpine]

You're most welcome! This is a nasty condition. Between the fact that cartilage heals really slow and the ribs are always moving from breathing. Sounds like you are doing every right, going slow and progressing as tolerated. As for the drumming, I don't think we can say just 1 thing caused some over such a long time as 35 years, may be a large contributor, but there are other factors. Keep up the good work!

[@patrickhandlovsky7665]

@@PerformanceSportSpine thanks! - yes, I also think that my years in the gym also contributed - but a big factor too - three years ago right before Covid, I lost my Father, went through a divorce and lost my job during Covid - I have read so much on how stress can really affect the body and these three incidents in my life happened in the span of a year - so pretty intense and I feel this has a big role to play - with the chronic pain from this condition I also developed some pretty heavy anxiety and depression - but working slowly through that too - it's been a very trying time but also learning 2 1/2 years with this - today for instance my workout was great and I had very little pain - as you mention stick to what your body will tolerate - so I don't push my work out, even if I am feeling particularly good like today - I stuck with an hour all in (stretches/yoga/weights) worked well today!

[@PerformanceSportSpine]

@@patrickhandlovsky7665 Yep. wow, that's a lot to have happen all at once, sorry to hear about the loss of your father. Stress and chronic pain are highly correlated. Glad to hear the work out went well and you. Keep up the great work!

[@dollysan25]

Day one of doing these exercises, hope it gets better day by day

[@PerformanceSportSpine]

Best of luck! Let us know if you have any questions along the way

[@tradingwithwill7214]

Recently I did weights and felt great as well as tennis but then the ache comes on afterward. One time I woke up with it at 2am and other times it’s a few hours after I wake up. So it’s not painful when doing the activity and the pressing on the ribs finds sore spots but that isn’t the same as the ache/pressure that I feel at times. However the fiat time this was triggered was during tennis all the upper body rotation and I would feel issues as I was playing. Trying to figure out which exercises may have done it like the push-ups our overhead press etc sonething chest related.

[@PerformanceSportSpine]

Sometimes the costocartilage can get sprained and can take a long time to heal. As to what exactly caused, most likely everything together caused the overload.

[@andersj.p.eskilsson3655]

Thanks for the informative video (how long should the sets be? Maybe I missed that ) I get pain from the inner right side on the close to the 5th rib. Mine comes from sitting down/laying in a soft couch and when I play guitar. Can be very irritating.

[@PerformanceSportSpine]

You're most welcome! We general recommend 10 secs hold with mild tension. yes this condition can be very irritating so you have to to dial back initially if 10 seconds is too long

[@Matthouin]

I had my lung removed a rib removed proton radiation done to the complete space my left lung was . I also had cryo ablation don’t the my upper left chest and around my spleen area to kill tumors . So I have some pretty bad scar tissue internally .

[@PerformanceSportSpine]

Sorry to hear that, sounds like a lot. Hope things are better now and you continue to be cancer free!

[@cindyflores564]

I just got through coughing so much then I started getting those side cramps. Thank you for all the tips.

[@PerformanceSportSpine]

Sorry to hear that and you're most welcome. Thanks for watching!

[@esthermedina3846]

Necesito la información en español ❤

[@PerformanceSportSpine]

vamos a tratar

[@ObserversOfHumanity]

I made a mistake of using just one dumbell with a little more weight on while standing and i notice i was kind of not standing straight and pushing it upp and overdid it for a week, i did not stretch beforehand. The pain is beginning to go down now, i could not lay down on my bed had to sleep on the couch. I almost had a panic attack last night but then i told myself "i have been infront of computer desk for 20 years without working out..stop having fear..rest your body...this is what happens when you dont stretch and overdo something wrong way"

[@PerformanceSportSpine]

Thanks for sharing your experience. Happy to hear you are starting to exercise. But yes, form and not going too fast at the beginning are extremely important

[@BigGrizzNYC]

What sort of heal time could I expect? What city are you in? And thanks for being straight forward. Other videos on this are just way too bloated with unnecessary talk.

[@PerformanceSportSpine]

Using several weeks to months, depending on the severity. We are just east of Seattle,WA. Placed called Redmond. That was our intention, concise, simple and helpful medical advice/treatments

[@Blue_Tsuki]

Hey Dr! New subcriber 😇! Can i do all these excerises 10 or 15 seconds hold of each 10 sets? Even for the resistance band pulling for the back. Instead of just doing as long as i can cause im kind worried. I might over do it?? Or is it too little holding seconds? What do your reccomend for specific. I'm not sure if it's costochondritis or rib slip. Whichever it is, it does work with your excerises right?

[@PerformanceSportSpine]

Thanks for subscribing! You can definitely start with less, always good to establish a baseline on what your tissues can currently handle and progress from there. Try 1-3 sets and see how that goes, then increase. Unless you have had significant trauma to that area, it is very likely you are dealing with costochondritis. Please let us know if you have any additional questions

[@Blue_Tsuki]

​​​​@@PerformanceSportSpineYou're most WELCOME! 😁 Dr's like you are very appreciated and important to the world for gaining knowledgeable minds and healthy lifestyle to stay in healthy for life! 💪🏻 And yes yesterday i tried all the exercises you did with 10 seconds each for 10 sets(excluding the last wall 90/90 & floor angel - did 3 sets). So far there was no problem during the exercises altogether. So with that to DOUBLE CONFIRM, should i start from 10 seconds with 3 sets or 5 sets or just go with 10 sets? And i'm planning to do this everyday until am fully healed and return back to my normal exercises or is it better not to pause just resume my other exercises but in lesser repetitions or timings like you mentioned? Also i'm confused because sometimes when i was doing my other excerises i tend tighten my core to do resistance bands exercises to do side leg raise while laying on my sides. While i did that sometimes only. I feel i movement sound. Always felt like my muscles shifting but now looking at vidoes maybe it maybe rib slipping, but ya i don't know i can't be sure what's that. But right now is just here & there aching in ribs and chest areas like costochondritis mentions.

[@Blue_Tsuki]

​@@PerformanceSportSpineDr?

[@PerformanceSportSpine]

@@Blue_Tsuki hard to recommend the exact dosage. But if you did 3 sets and it went went. Best to try 4 first. Best to do them till you feel 100%, then start to add your normal exercises

[@Blue_Tsuki]

​@@PerformanceSportSpine ALRIGHTY Dr! How many times a day? Once or twice a day to do these exercises. And yes i shall just start from 3 sets of 10 seconds hold and then increasing it every 2 sets more slowly from every 2 days or 3 days? So after another 2/3 days will go to 5 sets. So what do you reccomend for increasing 2 sets every how many days? And yes am just doing other bodyweight exercises and will avoid those exercises that gives me discomfort. Hopefully it will be gone by 1/2 weeks times but i'll continue and increase because i'm liking the exercises you are recommending! 💪🏻🙏🏻🙌🏻

[@wkush1037]

Hi there , it is normal to have a muscle spasm often?

[@PerformanceSportSpine]

Hard to say.

[@xp_silent75]

0:48 my pain is almost goes away when i apply pressure to that area the pain happens when i try to stand and raise my chest pain also goes to the back i think it a back problem

[@PerformanceSportSpine]

Pressing on the painful area can often temporarily block the pain signals, similar to rubbing your elbow after you bang it on something. There can be some joint tightness/dysfunction in the middle back that is associated with this problem

[@ShiddyShad808]

I slipped a rib in 2016 at jiujitsu and a few months ago that rib began swelling and hurting every time I exercised, so I took 2 weeks off, did a yoga class, bad swelling, so I took four weeks off, took a swim, even worse swelling, finally I took six weeks off doing absolutely nothing, took a yoga class, now I can barely breathe from the swelling and pain. X-rays say nothing is wrong but for some acute swelling, I’m stuck and have no idea what to do now, do I take two months off and do zero physical activity? What if that doesn’t work, it seems every time I do even the slightest bit of physical activity the rib swells right up to where people look at my stomach and notice it, I have very low body fat so it looks freaky sticking out right below my chest. Yoga hurts, stretching hurts, swimming hurts, weights hurt, stationary bike hurts, boxing hurts, grappling hurts, laying on my stomach hurts, I have no idea what to do and not being able to exercise for so long is driving me insane.

[@PerformanceSportSpine]

This can be very tricky issues to resolve. I would suggest instead of simple resting that area, start with a very, very low exercise and see how your body responds. If it is positive, then gradually increase the exercise. The cartilage needs to be strengthen, rest will help reduce the pain, but almost make the cartilage weaker, so whenever you back to anything, the pain will return

[@MrZen-hw2bd]

I have the exact same this from the same cause, same diagnosis and tried the same healing with no results. What are you doing & how you feeling now??

[@divyanshusahu6111]

I am 21 years old and i think i got this during a chest exercisee... The area just below my chest is paining and mostly pain is at 5cm sq area .. When i touch it , it pains more ... Am i suffering from Costochondritis?

[@PerformanceSportSpine]

That seems like costochrondritis, but can't say for certain.

[@christinehynson3285]

I get the answer on my situation because im caughing so much thats why its aching

[@PerformanceSportSpine]

Glad it was helpful! We have definitely had a lot of patients get this from severe coughing

[@misurimwijewardhana]

My right chest hurts. I don't know if it's muscles or ribs, but it happens at least twice a week, especially when I take deep breaths, lie down, or make upper body movements. It feels like burning, stabbing, or I don't know how to say it, but it's a really sharp pain. It's been two years. At first, it was once a month, but now it's more often. Doctors do not have an exact answer. I hope this goes away as soon as possible.😢

[@PerformanceSportSpine]

This condition can very extremely frustrating. For more severe/chronic cases the only thing we have found to help is too slowly strengthen the cartilage and it usually takes many, many months.

[@misurimwijewardhana]

@@PerformanceSportSpine Thank you for the reply.. i will try

[@buelahvalluri8207]

Same problem

[@misurimwijewardhana]

@@buelahvalluri8207 😟

[@andrugachristopher]

I'm having the same for a year now

[@erickgonzalez7645]

I just started working at a warehouse working 4x10s and I walk about 10 miles a day moving boxes around and started getting these pains.. man does it really hinder my ability to keep a steady pace at times. Guessing in my case my body will just get used to it over time and it should go away?

[@PerformanceSportSpine]

Yeah, your body will adapt to the new stressors over time. With this, I think the biggest thing is make sure you get as much rest and recovery between shifts. Wishing you a speedy recovery

[@erickgonzalez7645]

@@PerformanceSportSpine wow thank you so much for actually responding! I’m actually very limited on my test time as we just had a baby recently so I’m sleeping about 5 hours max a day but cold plunging everyday and cupping a few times a week does seem to help my muscles recover a bit quicker.. I’ll probably look for a supplement for my joints as well as I am feeling some soreness at some spots. Definitely going to subscribe as the fact that you responded shows you care! Thank you very very much

[@PerformanceSportSpine]

@@erickgonzalez7645 Thanks for subscribing! We really appreciate it.

[@antonybbb]

Hi.. I do get dull pain in my lower rib on my right side but I also get sharp pain in the middle of my back next to my shoulder blade.especially after I have ben sitting down and get up..... Is this costochodritis or something else... Thank

[@PerformanceSportSpine]

Yes, this can be accompanied with stiffness/tightness in the back (thoracic joints). Some people find relief with mobilizing these areas

[@atlaspower6603]

Can this happen from bad posture from sitting ?

[@PerformanceSportSpine]

It is unlikely to cause it initially. However certain postures/positions can definitely increase your pain once the issue has started

[@Monamochi46]

Ok what about i have pain under my left breast i think there's is a rib i sometime have pain there just for 3 to 4 sec what about this does anyone know this😢

[@PerformanceSportSpine]

Sorry we can't give any medical diagnosis over the internet.

[@ahmadsrizal2365]

Im 29 and been dealing with this since 2 years ago, it has been appearing after I had a heavy work with my upper body. And this time is the worst that i cant lower my head or look to the right or left side without so much pain.

[@PerformanceSportSpine]

Sorry to hear that. This can be a really troublesome issue to get fully resolved. Hope the exercises and advice are the missing piece of the puzzle

[@rogerfunk7315]

I got my heart checked but yes my chest hurts sometimes but also trouble sleeping

[@PerformanceSportSpine]

Smart, always good to get the heart check when experiencing chest pains.

[@user-mp9zg3qy1x]

I never fell ,😮 constint oain like 6 on a scale .

[@PerformanceSportSpine]

This is very commonly causes by a repetitive or overuse mechanism, such as coughing

[@user-mp9zg3qy1x]

@@PerformanceSportSpine Yes , I have no gallbladder got it out years ago . ❤️🌹

[@SAFAT429]

I did stretch then I feel pain right side chest

[@PerformanceSportSpine]

Could be a variety of things

[@Destiny-ze2gz]

Do people always have it worse when breathing or Vaughan ? Cause I have every symptom of this except that part

[@PerformanceSportSpine]

Not always. People can present differently with this condition

[@Destiny-ze2gz]

@@PerformanceSportSpine okay , I have health anxiety so I’m always thinking it’s my heart 😔 even though they did chest x ray and everything was fine

[@Destiny-ze2gz]

@@PerformanceSportSpine idk what Vaughan is lmao I meant coughing

[@Destiny-ze2gz]

@@PerformanceSportSpine just got back from er , not heart problem.. the pain was so bad last night and today , I only slept 3 hours I’ve never felt pain this bad before , feels like someone stabbing me

[@PerformanceSportSpine]

@@Destiny-ze2gz We figured that is what you meant

[@mcnally211]

Its not just the front. Stop saying that. My pain moves. Also, no injuries. 2xs this happened & i thought my kidneys were shutting down. It can move around

[@PerformanceSportSpine]

Of course it can happen in more than one spot And is commonly an overuse/repetitive issue

[@ffmde8268]

This pain is terrible i have no rib injury but it happened all the sudden i think i sat for too long on my computer as a designer but when this pain occurs i hardly can breathe qnd it wont go away unless i take pain medication (strong one)

[@holledervolksmusik9981]

Wow thats pure panic. I also had a few seconds of extreme pain. That knocks the wind outta you

[@holledervolksmusik9981]

​@@ffmde8268craftsmen and powerlifters work for years by abusing their body hard for this to happen and you tell me a computer can mess you up just as bad??!?!? Aint no safe job out there !

[@laurel7562]

Gas moves and feels like it's ripping your flesh from your bones at times. Coughing while having a gas bubble caused me to injure this area and that pain has lasted for months. I found that if it hurt while breathing it was due to a gas bubble.

[@AjaychinuShah]

People use 2% of Saggital plane.

[@PerformanceSportSpine]

That is a made up number and observation. Nothing relevant

[@AjaychinuShah]

Whether the radiation is going after the practitioner well I cannot say or is it the absolute stupidity of people not to think in 360 degrees like a Computer can and would. That's your job to explain and Coach Jeff.@@PerformanceSportSpine

[@ngubwene]

Thank you

[@PerformanceSportSpine]

You're welcome!