Up until I injured it, I didn’t even know that there was anything there to injure. I had been working out in the garden carrying stones in a bucket (a large muscle activity involving upper arms, shoulders, core, back) on and off for a day, when I finally sat down and noticed a general ache around the sternum area, as well as everywhere else I should hasten to add! Over the course of the next few days, all the aches disappeared except the one in the sternum. It was at that stage that I realised I’d injured something, I just didn’t know how bad it would be. Symptoms can include pain, tingling and an itching sensation around the centre of the chest area.

Over the course of the following week, I resumed my normal life doing picture framing, but noticed that I could induce bad pain in the sternum area when attempting to push against something heavy. This wasn’t good! At this point I did a little research and found out about costochondritis.  It is an injury to the soft connective tissue between the ribs and the sternum and can take a long time to heal due to the fact that there is not a huge supply of blood circulating to this area. I also got the advice of my GP who said that I just needed to rest it.

For the next 3 months I did my best to rest the chest area, which meant no lifting, pushing or carrying of anything remotely heavy in weight (including shopping bags!). One main difficulty I found was trying to rest the sternum while sleeping. The natural position of the body when sleeping on your side is to have both arms on the bed. This posture forces the sternum to be compressed and as a result does not give the area ample rest during sleep. Having restless nights also doesn’t help matters in this regard. One solution that I found is to sleep whilst hugging a pillow. The pillow has to be a puffed out largish one to keep the chest area open. It has proven to be a very useful method.

After 3 months of resting, the sternum had improved to the extent that I could actually do more. The question was, how much more? This, I found out by trial and error. If I did too much, the sternum would get more prickly, “itchy” and sore. It followed the same pattern every time: perform an activity, followed by prickly, itchy soreness for a few days, then it would calm down and I’d feel better again after a week. The trouble was that this went on for the best part of a year! Even now – some 14 months after the initial injury, I still have to be choosy about whether to try lifting something heavy or not. All in all, this injury has taken a long time to get better, and is one I could most certainly have done without!

The following are a few recommendations I would make for anyone suffering from costochondritis -

• Rest up well for 2-3 months, avoiding all lifting of things including heavy shopping bags.
• Hug a pillow while sleeping on your side to keep sternum area from being compressed.
• Gentle reintroduction to exercise – yoga can be a good form of exercise to start recovery, so too is swimming.
• You can use NSAIDs, eg ibuprofen to help with symptoms, but consult your GP first. I have also found much relief by taking Devil’s Claw (a natural anti inflammatory)
• Have patience and don’t rush your recovery. After 14 months I feel like I am back to 90%, but I’ve been in the 70-80% range for a long time (nearly a year) and have frequently found a way to aggravate it somehow, usually by carrying something heavy.  This has happened even up to the 13 month mark!

This condition has certainly been very persistent, and has been quite frustrating to deal with mentally as well as physically, but after 14 months I am finally feeling like I am getting there. Fingers crossed!

Rate this post! Note: There is a rating embedded within this post, please visit this post to rate it.

When you actually analyse what position your arms , wrists and hands are in when you wake up, you will more often than not, find them in all kinds of contorted positions. Quite often the wrist can be bent or twisted, causing blood flow restrictions, pinched nerves, and RSI symptoms can be worse when you least expect them to be.

I can quite frequently wake up in the mornings with pain , numbness and tingling in my hands. It is an impossibility during sleep to keep a track of what position you put your arms and hands into, but there is one solution that can help.

If you have been prescribed by your doctor or physiotherapist a wrist brace, it can be more important to wear the brace in bed while sleeping than it is at most other times of the day. The wrist brace (depending on type) will force the wrist into neutral position for the whole night, and give the RSI much needed rest. I personally find the Bauer & Black carpel tunnel wrist brace to be the most comfortable brace for this purpose. Sadly it would seem that this excellent brace has been discontinued by the manufacturer.

Whichever brace you end up using, be sure not to over tighten it before going to sleep, blood flow restriction is not the aim here! Be especially careful if you use a snug fitting neoprene style brace, since they may not be best suited for these purposes. If in doubt, ask your doctor or physiotherapist for their recommendations.

Rate this post! Note: There is a rating embedded within this post, please visit this post to rate it.