Costochondritis is an inflammation of the cartilage where the ribs meet the sternum (breastbone), often causing sharp, localised chest pain. While the condition is non-cardiac and not life-threatening, its symptoms can be intense – sometimes mistaken for a heart attack due to pain radiating into the neck, shoulder, or back.
If you’re experiencing chest pain, always consult a medical professional first to rule out any cardiac issues before assuming it’s costochondritis.
How Massage Therapy Helps with Costochondritis?
Massage therapy can play a vital role in managing costochondritis — particularly when symptoms stem from muscular tightness, postural imbalances, or stress.
Benefits of Massage for Costochondritis:
- Reduces muscle tension in the chest, neck, and upper back
- Improves circulation to promote healing in affected tissues
- Releases fascial restrictions around the ribs and sternum
- Relieves referred pain from surrounding muscle groups
- Reduces anxiety, which may aggravate chest discomfort
Massage therapy works best when combined with self-care exercises, postural corrections, and rest from aggravating activities.
Best Types of Massage for Costochondritis
Not all massages are equal. These approaches are particularly helpful:
- Myofascial Release – Gentle, sustained pressure that targets fascia (connective tissue) surrounding the ribs and intercostal muscles.
- Trigger Point Therapy – Relieves knots in the pectorals, scalenes, and sternocleidomastoid muscles — common sources of referred chest pain.
- Gentle Thoracic Mobilisation – Promotes better rib and sternum movement using light manual techniques.
- Stress-Relief Massage – Addresses tension in the shoulders and neck that may exacerbate symptoms, especially in high-stress individuals.
Always work with a therapist experienced in treating chest wall conditions — aggressive pressure near the sternum should be avoided.
5 Recommended Exercises for Costochondritis Relief
These simple stretches and exercises complement massage and speed up recovery:
- Pec Wall Stretch – Stand in a doorway with elbows at shoulder height, forearms against the frame. Step forward to feel a stretch in the chest. Hold for 30 seconds, repeat 3x daily.
- Scalene & SCM Stretch – Tilt your head to one side, then gently rotate it away. Use your hand to increase the stretch slightly. Hold for 20–30 seconds.
- Thoracic Extension Over Foam Roller – Lie back on a foam roller placed horizontally under your upper back. Extend your arms overhead and gently arch over the roller to open the chest. Perform for 1–2 minutes.
- Diaphragmatic Breathing – Lie down or sit comfortably. Place one hand on your stomach, the other on your chest. Inhale deeply, focusing on moving your stomach, not your chest. Exhale slowly. Repeat for 3–5 minutes to reduce tension.
- Isometric Chest Contractions – Press palms together in front of the chest for 5–10 seconds, then release. Helps restore muscle tone gently.
How Long Does Costochondritis Take to Heal?
Most cases resolve within a few weeks to a couple of months, depending on the cause and severity. However, improper healing or ignoring symptoms can extend recovery. Consistent care — including massage therapy, stretching, posture correction, and rest — is key to avoiding chronic flare-ups.
When to Avoid Massage
Massage is generally safe, but avoid it if:
Chest pain is undiagnosed
There is swelling or redness over the sternum
You have a recent chest trauma or surgery
Massage increases your discomfort significantly
Always get a GP’s clearance before starting any hands-on treatment for chest pain.
Book a Costochondritis Massage in Southampton
If you’re based in or around Southampton and dealing with chest pain from costochondritis, our qualified massage therapists can help. We take a gentle, individualised approach that focuses on relieving muscle tension, reducing pain, and restoring upper body mobility.
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