Costochondritis II – The wicked itch is almost dead

SternumIt’s time I revisited my previous costochondritis posting as it has been a while since I posted it and its well overdue an update.

It has been over 4.5 years since I was first diagnosed with costochondritis  in my sternum after heavy labour in the garden. It has certainly proven to have been a very long drawn out recovery.  The recovery seems to go on like a logarithmic decay graph with a never-ending tail.

The main symptoms vary between achy pain in the sternum area (a bad flare up) and a very itchy, achy feeling that actually results in a lot of scratching!

For a long time I had been getting on with life, but with a lot of pre-planning of my activities around what I could do (without triggering a flare up) and apportioning accordingly. The activities I knew would strain the chest more I either put off or scheduled for another time when I would be less busy.  Its all been about pain (and itch) flare up management over the last 4+ years.

I started off by using Devil’s Claw (as I couldn’t use ibuprofen due to stomach irritation), taking two capsules once a day. This helped reduce the symptoms to a certain level, but I stopped taking it about a year ago due to other side effects. I had also used (and still do) a pillow to ‘hug’ in bed every night which keeps the sternum area from compressing in on itself, allowing it to rest and heal.

The problem with this condition is the lack of blood supply to the sternum area and hence the long, drawn out healing time.

I am a physically active person. I kayak a lot, I do cardio workouts on a static bike and an elliptical trainer and I also do yoga. I have generally found these activities to be tolerable with costochondritis (except for the arm action on the elliptical which I sometimes have to forego). I have to take it easy with certain yoga poses, again scheduling practice around other activities to avoid  overuse. I always found kayaking to be quite beneficial, but didn’t really know why. I assumed that it just wasn’t straining the chest area.

At the start of 2013 I was still having bouts of itchy costochondritis and was getting quite fed up with it. I visited my GP and mentioned to him that I still had this itch going on and he advised me to continue with physiotherapy exercises (which I admittedly hadn’t been doing for a while). Having had the condition for 4 years, I contemplated that the underlying bad injury was likely healed, but just hoping the rest of the symptoms would go away wasn’t working, so I began to consider what else I could do.

As a result, for the last 2.5 months, I’ve embarked on a fitness programme to try to get myself into better physical condition. It’s been challenging for a long time to do this with costochondritis, as upper body workouts have previously been very limited apart from kayaking. As part of the  fitness program I have introduced swimming as a regular (2-3 times a week) activity. My GP had said a long time ago that swimming was good for costochondritis, but I’d always been too lazy to drag myself along to the pool.

So now I’ve been swimming, and added 3-5 mile runs and cycling, on top of kayaking, and I am also starting to do some light weight training workouts too. The swimming is proving to be very beneficial to the condition, and I have good, healthy “used muscle” feelings around the back between the shoulder blades and across the shoulders and chest too. It hasn’t aggravated the costochondritis, and has taken the itch away most of the time (which is a fantastic feeling after all this time!).

I am attributing a lot of the improvement to the shoulder muscles being fitter and stronger (especially the group of muscles between the shoulders). I suspect that this is what naturally pulls the sternum to be more open, taking a lot of the  pressure off of the area that an unfit shoulder’s forward, slouched position produces. I also suspect that this is the reason that kayaking has been good for it too.

As a bonus, I’ve found that I can enjoy swimming as an activity, and am currently swimming to 2.5km in the pool 2-3 times a week.

The wicked itch is not quite dead, but I have a full grip around it’s throat and am not letting go until it is!

Rate this post! 1 Star2 Stars3 Stars4 Stars5 Stars (4 votes, average: 3.75 out of 5)




  1. Barold says:

    Reading this article and the previous one has been very informative, but definitely disheartening. I started getting symptoms a couple weeks ago after working on my car. Went the clinic to get xrays to make sure I didn’t fracture anything and was not having a heart attack. Heading to a more specialized doctor soon. I have a very obvious bump between my second ribs on my sternum, one rib is getting pushed outward while the other is being pushed inward. Hearing about the itch is interesting and I hadn’t read that elsewhere. I definitely had that for a while before I got any of the real pain I am in now. Last summer was kidney stones, this summer its this. Ugh.

  2. Rick says:

    I know this is an old article, but it is the best I have found on this subject. I hope someone is still manning the post.

    I have one very important question, do you get any relief when you raise your arms/elbows above your shoulders? Thank you for your time.

  3. alanf says:

    Hi Rick,

    yes I’m still manning the comments. I can’t say I’ve every tried relief by raising my arms above the shoulders so the true answer is “I don’t know”.
    However relief can be found from opening the chest so maybe this applies here. I mean by sort of pulling the arms back (tightening the muscles between your shoulder blades).
    I had a lot of residual for a very long time and I thought I would never go away, but swimming was great for it as was upper body (core conditioning)
    you can look up some core exercises online. However be careful as too much too soon after the injury can definitely set you back.
    I still hug a pillow every night to keep the chest open and it helps a lot.


  4. Rick says:

    Thank you very much for the quick reply, Alan. I do spread the chest by pulling my arms wide apart and that does bring some relief, but lifting my arms and elbows above my shoulders is my best remedy. If I take my right or left hand and rest it on the other shoulder, I also get relief. I’ve been going to physical therapy for about a month and sometimes it helps a lot, but the pain comes back usually the next day. I have some stretches that I do daily for the upper chest and exercises for my core that I hope are the final remedy. This all started about a year ago, but didn’t get to this level till the last 4 months.

    Thanks again, Alan for posting this info and for maintaining it as well.

  5. alanf says:

    My advice – 1. don’t over do the exercise. You may be pushing things too much. 2. Hug a pillow in bed, it the biggest single thing that helped me. 3. Try swimming it made a big difference to me to clear up the residual stuff.


  6. Rick says:

    Thank you, Alan. I meant to tell you about the pillow hug, as I’m a side sleeper and sometimes wake up very sore. I’ll be hugging a pillow tonight friend. I’m sure my wife will understand. I have been going very light on the exercises and my PT seems to have a good handle on the problem areas. Shoulders, especially between the shoulder blades and the use of a stability ball for core strengthening. I’ll have to look into swimming. Haven’t done that in quite some time. Thanks again for your time, Alan, it’s very much appreciated.

  7. sharlene says:

    How are you going? Thank you for this informative post. Such a wicked condition this is. My 13 year old son was diagnosed 3 days ago after suffering for 8 weeks, 5 hospital visits, xrays, ultrasound, blood tests, massage, and at least 25+ drs with drs surgeries and hospital visits, finally we had a diagnosis. Living with constant heart attack pains he can’t sleep, go to school, play computer games, he can’t do anything except exist. Such a depressing and unfair condition. So cruel.

    I am going to demand oral steroids tomorrow at the GP surgery. He as prescribed low dose aspirin (in a high dose) 3 times per day, but it doesn’t seem to be doing anything. Panadeine just causes stomach upset. Oral steroids will cause reflux, and gastric problems, but I feel there is no other choice. Did you try oral steroids? If so, what was your experience with them?

  8. alanf says:

    Hi Sharlene, I didn’t try any steroidal meds for the condition all. Hopefully at 13 your son is young enough to have a complete recovery. Just rest it for a while and avoid anything that upsets it fro about 2-3 months then rehab. Swimming is good for rehab.

  9. Chris says:

    I’ve been suffering from costochondritis (or something similar) for about 2.5 years and I recently discovered that caffeine makes it much worse. By simply cutting caffeine out of my daily routine I was able to go from regular pain to infrequent bouts of pain at the end of a day. I think the pain at the end of the day is purely due to tiredness, having been working all day.

    The reason caffeine is so bad for costo is because it causes the chest muscles to strain. Ginger tea or simply eating raw ginger is also a good remedy as it is an anti-inflammatory.

    Today I’ve been swimming and the sharp pains have come right back. Later on I’ll probably get the tense feeling that means I need to pop my chest by stretching my arms out behind me. This relieves the pain.

    It seems like it’s a long road to recovery and any physical exercise involving the chest can be a set back. Climbing is the worst! However, I believe it will go away eventually.

    Hopefully these tips are of some use.


  10. alanf says:

    Some interesting tips there, thanks for sharing. It is a long road to recovery. I still have minor symptoms on an off now several years later. The condition requires physio exercise to rehab, and keep it at bay. You are right though too much and it just gets aggravated again in my experience.
    There are things I just avoid/minimise doing. Carrying extremely heavy loads even for short distances is one of those things.


Leave a Reply

Note: Comment moderation is in place, please don't submit twice.