Training with Costochondritis

Medical Q&A [Moderated]
1

Hi all,

First and foremost, thank you for the excellent content, training plans, and supplements. Prior to finding this site and the programming here, I was a classically undertrained gym goer. Although I’m still undertrained (I’ve been on the Beginner Template for 7 weeks now), I notice a vast difference in real programming and “lifting weights”.

I have a question about Costochondritis. I existing posts on the topic, and I know the general consensus is that it’s a crappy diagnosis. However, I exhibit some of the telltale, catch-all symptoms. Those being localized and radiating chest pain near the breastbone and left side of chest with specific tenderness at one particular spot on the left side of my chest. My symptoms have been present for about three weeks, and I finally saw my PCP about them. Cardiac emergency and disease were ruled out with blood pressure, blood/lipid panel, heart rate, and physical exam, as well as a chest x-ray. My PCP also ordered a D-Dimer which turned out to be within normal range, so a PE was also ruled out. I should also note my PCP has not actually used the term Costochondrtitis. His words were “Chest Wall strain”.

Seeing as there’s no way to actually confirm the condition, and there is no emergency, I’ve continued to train as normal. I experience little to no pain WHILE training, however the post workout pain can be low to moderate (6/10) as my body cools down. Because there’s little to no pain while I train, I’m not sure which exercises are creating post workout inflammation and discomfort, although I suspect they all do in some way.

My question is about further damage or inflammation. If in fact I do have inflammation of the cartilage between my breastbone and ribs, do you recommend continuing to train at the same intensities - again, Beginner Template, Week 4.5? Also, am I potentially worsening the condition by continuing to train? I don’t really mind the pain as it hasn’t been particularly intense, especially now that I know it’s not a cardiac issue, as long as it will eventually heal. I have read Pain in Training: What do? by Dr. Baraki and have considered lowering the volume and intensity to the point of feeling no or very little post-workout discomfort, then using that as a jump-off point for further training. Also, if Dr. Baraki happens to read this, I was stationed at Fort Polk between 2004 - 2009 with the 10th MTN. I feel for you.

Thanks to everyone for your time and consideration. Please stay safe.

2

Hi there,

Welcome to the forum and I appreciate that you have educated yourself by delving into prior posts here on the topic!

My question is about further damage or inflammation. If in fact I do have inflammation of the cartilage between my breastbone and ribs, do you recommend continuing to train at the same intensities - again, Beginner Template, Week 4.5? Also, am I potentially worsening the condition by continuing to train?

As you have read from prior posts on the topic, I am skeptical that this represents a true “inflammatory” issue – rather, I view it simply as “chest wall pain”. To the extent that tissue changes may be taking place, they should be modifiable via normal adaptation from modified training. Continuing to train in the exact same way, if it is continuing to flare up your symptoms, will make it less likely for the symptoms to resolve - as is the case for most training-related aches and pains.

I don’t really mind the pain as it hasn’t been particularly intense, especially now that I know it’s not a cardiac issue, as long as it will eventually heal. I have read Pain in Training: What do? by Dr. Baraki and have considered lowering the volume and intensity to the point of feeling no or very little post-workout discomfort, then using that as a jump-off point for further training.

This is exactly what I would do. Aim to find a formulation & dosage of training that mitigates that post-workout flare that you experience, and be consistent/patient with the process.

Also, if Dr. Baraki happens to read this, I was stationed at Fort Polk between 2004 - 2009 with the 10th MTN. I feel for you.

Thanks man. I will say, however, that Ft. Irwin was worse, without a doubt.

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