Costochondritis Prevention Tips

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Story at-a-glance -

  • Costochondritis is an entirely preventable condition, and some people may not even experience it at all in their lifetime
  • The trick is to avoid triggers that may put the sternocostal joint or costosternal articulation at risk of being inflamed

Despite being a harmless condition, costochondritis can be very irritating, as it can lead to extreme discomfort. While some people only experience mild costochondritis, where their chest only feels tender to the touch, others become prone to the severe version of this illness — the pain becomes unbearable and debilitating, radiating as far as the limbs, back or abdomen.

The good news is that costochondritis is an entirely preventable condition, and some people may not even experience it at all in their lifetime. The trick is to avoid triggers that may put the sternocostal joint or costosternal articulation at risk of being inflamed. Here are some important pointers to help avoid costochondritis.

Be Smart When Working Out

Physical strain is one of the primary reasons why the inflammation occurs, which particularly happens when you perform an exercise routine incorrectly. Hence, if you’re new to exercise, you should take the necessary measures to ensure that you’re doing it correctly. Active.com lists tips to help prevent exercise injuries:1

Warm up. This will increase your core temperature, boost blood flow to the muscles and mentally prepare you for the workout.

Change up your routines. Make sure you have a variety of different routines, and avoid doing the same type of exercise every day. Aside from helping you avoid a plateau, your muscles will also get a much needed break.

Be realistic about your training. Don't be so quick to think that you can do a specific exercise that you did 10 or 20 years ago, with the same speed and energy today.

Get a personal trainer. This is particularly helpful if you don't know how to start an exercise program or don't know how to ramp up your fitness routine.

Wear proper workout clothes. They will help you move around better and more comfortably.

Eat a balanced diet and stay hydrated. You need to consume the right types of food to help repair your muscles. Work with a sports nutritionist if possible.

Listen to your body and get enough rest and recovery. Don't push yourself too hard and make sure you schedule rest days to give your body time to recover.


If you have recently experienced costochondritis and you want to go back to being physically active, it may be a good idea to avoid extremely strenuous activities that work out the upper body until you’re completely sure that the inflammation has gone. This includes baseball, tennis and weightlifting. In fact, try not to lift anything over a few pounds to let your body heal.

Address Infections Immediately

Since infections like respiratory tract infections are a potential risk factor for costochondritis, it is a good idea to always keep your immune system in optimal shape. Consuming nourishing foods, getting enough rest and sleep, consuming probiotics, and managing stress are all efficient methods to help keep your immune system robust.

How to Prevent Costochondritis in Children

Children and adolescents are more prone to getting costochondritis, and the peak age is said to be between 12 and 14 years old.2 If you notice that your child is struggling with this type of pain, here are some tips to follow:3

Avoid exercise or hobbies and activities that may trigger the pain. If needed, consult a physician to help you come up with a program that will not worsen the symptoms.

Check your children's schoolbag and how they carry it. It may be possible that they are not carrying it properly, or it may be too heavy for their build.

If the weight of the bag cannot be adjusted, then switch them to a backpack or a bookbag that evenly spreads the weight out.

MORE ABOUT COSTOCHONDRITIS

Costochondritis: Introduction

What Is Costochondritis?

Costochondritis Symptoms

Costochondritis Causes

Costochondritis Treatment

Costochondritis Prevention

Costochondritis Diet

Costochondritis FAQ


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