Costochondritis- And Water

Costochondritis Chat: So let's chat about water. Say what? Chest pain and water? That's right people, let's talk about Costochondritis and it's relationship to water. I had a 2 hours talk with my Celiac dietitian today, lots about the chest pain, and came away with several pots of gold....that I plan to share with you amazing readers. Cause let's be honest, we need all the help we can get. -)

If you are a person who has noticed that your chest pain is worse after you eat certain foods, this tip is for you. My dietitian, Dr. Ron, said that the chest pain is due to the malabsorption in my body has caused severe poor digestion. I'll spare the details, but he said that when the stomach cannot digest/break down the food, it becomes rock hard in your stomach, causing pressure up against your ribs (that's worse when sitting), and when aggravated by certain foods, stabbing attacks, etc. I'll admit, I was insulted to be told my chest pain is basically gas. lol. He said it was more than that, but yes, it's all due to the stomach. I said, okay, that sounds better. I'll take it.

Okay, so let's get to the water part. He told me that the stomach is like a pot of water on a stove, that you want to boil or "digest" as quickly as possible, so that the food will break down quickly and you will get all the nutrients you can out of your food, resulting in no pressure in the stomach/ribs/gas/other digestion issues etc. He said when you have a pot of water and and it's FULL of water, the "digest boil" takes way too long and causes the stomach huge digestion problems while it's trying to the break down the food in the "water pot." And also, the water deludes the stomach acid that you need to break down the food, causing problems.

So what did he suggest? He said to drink water 3o minutes before eating, then NO DRINKING WATER while eating, and NO drinking water until 1 hour after eating. He said to do this without cheating with all meals throughout the day- and the digestion will improve, and thus, the chest pressure should cease.

What do I think of this? I think this Dr. Ron rocked. I had tons of blood work done that he went through with me, along with why I have my lingering symptoms. So I'm on a new game plan with different things and although I'm overwhelmed today, it's all good. So feel free to do what you will with this little piece of gold, hugs to all.

Lucy

Costochondritis- Helpful Tips

If you can go through your day and cut down on all the small things that add to your pain, it may help bring it down a notch. Definitely a plus.


No one wants to change their life for this condition...I get that. I battled the current of change for 3 years. There's a a part of you that thinks if you change your life style, that your resigning to the pain, admitting that this is your life. Or maybe that's just stubborn little ol' me =)... sigh. I'm sick of Costo. But I'm also sick of working against myself...so these are some of the adaptations I've made on my journey to healing. Hope you find a tip or two that helps make your day a little less painful.

1. Towels- if you are lifting heavy towels up every time you shower, snag some thin ones, drop the heavy ones that add to your pain. Go check out your towel and see how light or heavy it is.
2. Liquid in the Fridge- Put your milk, juice, sodas etc in a pump bottle that you can snag at Walmart. Lifting those heavy liquids can ruin your day quick. Grab a pump bottle of your choice and stop lifting those liquids!
   
3. Travel Size- Buy your shampoo, conditioner, hairspray, hair serums, mouth wash, etc in a the travel size.
4. Your Laptop- If you can, use your computer at a table where you can stand while using it instead of sitting down. (I have a huge box under my laptop so that my computer is high up- this way I bypass the chair).
5. Soap- Use the pump soap, no bulky bar soap. The less lifting small or large, the better.
6. Your Purse- Make is as light as possible. Use your lightest purse or bag. Take out EVERYTHING that you don't use each day. What can you leave at your office desk? Or in your car? And trade that huge adorable bag in for a little bitty purse to lighten your load and easy your pain.
7. Flats- Wear Flats...high heels jar the ribs as you walk.
8. Straws- Use straws with your sodas, water, or juices. Take your mouth to the drink and use the straw, don't bring the drink to you.
9. Detergent- Put your liquid laundry detergent in a pump bottle so you don't lift the detergent.
   
10. Plastic Wear- Use paper plates, paper bowls, and paper utensils.
11. Your Kitchen Cabinets- Reaching above your head for soups, pretzel bags etc causes irritation to your ribs. Rearrange your cabinets so that all the food you reach for is around eye level.
    
12. No Hugging, No Hugging, No Hugging. Just stay away from touching all together. lol.
13. Driving- very painful...do as little as you can. Try to stay in the passenger seat as much as you can. However, if you have to drive, I find that leaning my seat back as much as I safely can (so that you're not sitting straight up) helps with the pain. Try to relax and breathe as much as you can while driving.
    
14. Bra's- just say no. =) Check out my earlier post and click HERE for some detailed info on other options for bras and why they hurt like crazy.
    

Let me know if you have a tip that I haven't put here, thanks!!

Costochondritis- And Caffeine

I don't know about you. But I love Diet Dr. Pepper. If you are thinking..."you can't love a Diet Dr. Pepper, Lucy. That's silly!" I say to you, "why yes, my friend, you can. I LOVE Diet Dr. Pepper. I am exhibit A." I love the stuff. It is usually glued my person, so to speak. We have been in a disfunctional relationship for years.

But here's the problems. Caffeine exasperates the problem of costochondritis. How does it do that? I have no clue. =) But somehow it encourages us to "brace" more in our ribs and thus, causes more pain.

So I went off Diet Dr. Pepper on Sunday...I'm on day 4 of my trial run. Does my pain feel any better? Nope. Nada. No way. Still there, about the same and holding.

But I do know that it's good for the body to be off diet drinks or sodas in general. I'm sleeping better and that's a plus. I'm really into getting my body all the vitamins, minerals, calcium, fruits and veggies it needs. I just want to give it the best opportunity to heal, ya know? So if diet drinks strip the body of the vitamins and minerals it needs, my verdict is that I'll stay away from the yummy stuff that is oh so bad for me. I'm trading them in for green tea.

So Diet Dr. Pepper, I am breaking up with you. Our long term steamy relationship is through. Over. Done. Finished. (insert sad country song here).

Costochondritis- And the Cold

Does the cold weather affect costochondritis? YES! When we get cold, we "brace"- a big no no for Costo sufferers.

So if you've just struggled through a cold day and are wondering if it affects your Costo, you are not crazy or making things up.

So what to do about it?

1) Layers!!
2) Hand warmers in your bra or your shirt around the ribs
3) Get in the hot tub or sauna often to thaw out and increase your circulation
4) Breathe...sounds simple, but really focus on breathing deeply (don't hold your breathe)
5) Move to Mexico. =)

Hugs to everyone! Stay warm this winter!

Costochondritis- Personal Assistant

Okay, so we all know that having Costochondritis or any other ailment is really tough on you and the loved ones around you. For instance, cleaning REALLY freaking hurts.

So one day, I was so flustered because I had just cleaned and was in so much pain- then a light bulb came on inside and I thought, "I really need a personal assistant." Then I laughed at myself....then I was like "wait a minute....hmmmmm...."

I can't spend a lot of money like a lot of us reading this post, but I could use the money I use to have to go out or buy clothes to make life a little bit easier. So my hubby and I put an ad out at church about looking for a college student who wanted to clean our apartment and be a personal assistant. I live near a college and knew tons of great kids are always looking for odd jobs.

They need really flexible hours and are great with $10-14 an hour. I got a bite really quick and yesterday I hired Kristin for 2 1/2 hours. It was such a blessing and just awesome! She cleaned the place. Then we quickly went through a list of things I needed done (that I can't do because of lifting things). We got tons done and the best part? For the first time in 3 years, our apartment and car were clean, and my costo wasn't worse. Consequently, I'm going to have her come every week for just a couple of hours to clean, help me cook, run errands, etc.

I have no clue what your personal financial situation is. But if you are able to hire someone for just a couple of hours a week to make your life more peaceful, it may be worth a go.

Cheers, Lucy

Costochondritis- Weight Lifting

Can I get Costochondritis from weight lifting or exercise?
YES YES YES!!! This is how i got Costo. =(
Weight lifting can cause your Costochondritis or aggravate it once you already have it.

Can I weight lift with costochondritis?

This is something the Costo health nuts (luvs ya, health nuts!) want to know. When can I start weightlifting again if I have costochondritis!? I'm with ya. Here's the bottom line, it's different from everyone. Some folks are able to lift light weights. And if you are one of those, I'm jealous, please go visit someone elses's sight. j/k -).

Important: If it hurts, don't lift it. That's my rule of thumb. I use to ignore that rule and found myself in in the same rusty pain boat 3 years later headed to the island of "this sucks."

So if you want to stay active, you may have to get on the walking train with me. Or focus on stretching, easy yoga poses for strength, and a light cardio of your choice. And if you are in a place where you think..."I'm really healing, I want to try something out." Don't be a ding-dong and go all out. Try something very small. Only lift 2 lb weights and only do one or 2 exercises that first time. Then see how your body responds.

Or if you are trying to run or walk and see how your body does, try only 10 minutes or so. Trust me on this. Lots of us have tried too much, too soon. And actually, I'm thankful for those who have are brave enough to share this info so we could learn from it.

And if you are one who believes you can lift weights to heal Costochondritis. My friend, you do not have a severe case. And once again, I'm jealous and happy for you, go to someone else's site. =)

Costochondritis- Current Action Plan

Here's a picture drawn by Lynn Armede DeBeal. Thanks for sharing your drawing with me, Lynn! You captured it perfectly.

Alright folks- so I've thrown out a TON of things for everyone to try. I'm going to update you on what my crazy/hurting/sometimes hopeful/sometimes just ticked off self is currently doing:

• The sauna 3 days a week- this is helping with the pain- sweat is good stuff
• Walking 6 days a week
• Jogging 3 days a week for 30 minutes- I JUST started this. Ouch. It hurts. But I feel more opened up in the rib cage after I do so. Gotta tape up the girls though.
  
• No talking- Yup- keeping the trap closed. It hurts to talk, so I don't do that often. Not irritating the injury while willing it to heal is a good thing. I don't even talk on the phone anymore- I'm a texting machine.
• Serrapeptesse at night- I take 2 pills a day. Does it help? Beats me. But a natural pill that eats inflammation Sounds good, though.
• Fish Oil and Yarrow
  
• Taking all vitamins, minerals, calcium, and Aciai berry daily. Gotta keep the rest of the body well.
• Starting Yoga on my own today. Only poses that don't hurt the rib cage...I've tried it many times and it hurt like crap. But today I'm trying only poses that are pain free and will post them soon.
  
• Light Stretching
• Praying for healing and daily strength/along with journaling and bible reading
  
• Medical Massage Therapy 2X a week
• Skilled Relaxation 2X a week- very good stuff- helps with the pain.
  
• Rest 2-3 hours a day at a 45 degree angle so I won't further irritate the ribs.
• Ice daily
• Keep a calender of everything I do and my pain on a scale of 1-10
  

This current game plan of trial and error has gotten my breathing pain on an average of 4/5 to a 3/4 this month. Yes, talking, moving, etc pain is much higher, but the breathing pain has got to come down. That's been my first goal.

Costochondritis- Admit you Have it

I'm going on three years with this pain. Some of you just got it-eek!...but many who read this blog have had it much longer than I have. And for that, I am deeply sorry.

I don't know everything. But I do know this: if we treat our bodies as though we DON'T have Costo- we will never heal.

It took me a long time to grasp that my life was going to have to change if I wanted a shot at healing. So I encourage all of us to not only turn to our doctors, but to respect our bodies. And my friends...if it hurts to lift it, put it down. If you push it, you'll pay for it. You know this deep down. And when we can admit this to ourselves...maybe, just maybe...our healing can begin.

If we keep doing what we're doing, we'll keep getting what we're getting.

Costochondritis- Scoliosis

I'm so curious how many of us also have scoliosis. I for shizzle do. It's only a 15 degree curvature, but it's there in the thoracic area. I definitely believe it contributes to my costo.

So my therapist just started working on my ribs where they attach to the spine.

After she worked on the rib heads and the muscles in my back, the my rib cage in the front was even. Pretty Cool (When we started, my left side on the front left side was pushed out a little more than the right side).

Just sharing all that so you all can keep it mind or discard it as you are on your journey to healing. Hugs to everyone.

Costochondritis- PT's Point of View

Hello all! So I wanted to share with you what this physical therapist shared with me. I've seen 3 different PT's to no avail. However, I've interacted with Neil Chasen and what he said was interesting...thought I'd share.

"Occasionally, and typically following trauma, but not always, one can sustain an injury to the juncture between the ribs and the cartilage between the breast bone (the sternum) and the ribs. Alternatively, the irritation can arise between the sternum and the cartilage. I usually see these sorts of injuries after a motor vehicle accident where the seat belt coming across the rib cage creates the injury or when the chest is driven into the steering wheel is the cause. I have one recent case where the irritability was not traumatic at all, but came on after a case of severe and persistent coughing. Patients following open heart surgery often have to deal with this injury.

This is a difficult injury to manage because there is not much blood supply. The pain is seemingly irritated with breathing deeply. Palpation of the joint line can illicit pain. The pain can be bilateral, but is most often unilateral.

The best treatment for this condition is a combination of aerobic exercise, even though it might hurt to breath at first, ice on the irritated chest wall, and a therapeutic dose of NSAID's on board as tolerated. Physical therapy in the form of manual therapy is valuable to oscillate the joints to promote healing, but this is tricky and needs to be done very carefully." - Neil Chasen

Okay, for me, I've had a very difficult time with his theory of aerobic exercise b/c moving is so painful. As you all understand. =). However, this is something I'm looking into and started this week. I jogged lightly for 20 minutes in addition to my daily walk- followed by the sauna. It hurt to do so, but I have noticed an improvement in my breathing, and for that, I'm very thankful.

I don't think I could have done the light jogging until now. I've been on a little bit of a house arrest, no talking, no hanging out with folks, trying to get the inflammation down as much as possible. And I'll continue to do so.

Other forms of cardio didn't work for me b/c chest muscles are needed to swim, use the elliptical, arc trainer, etc...translation: OUCH!! I'll keep you posted. Remember if you try this theory out , it needs to be coupled with NO LIFTING anything. =)

The End.

Costochondritis- The Sauna

Okay, here's a shout out and credit given to Corey, who challenged me to do some more research on the blood flow and soft tissue healing.

When you read and talk to PT's about healing soft tissue, they use therapies such as an ultrasound and laser light therapy to increase the blood flow to the injured area.

Everyone's Costo comes from different sources, mine was from repetitive trauma and stress on my ribs through weight lifting and being stressed to the max at the same time.

So here we have a soft tissue injury that is painful and deep. The goal with my medical massage therapy is to push out the inflammation as well as increase circulation in the ribs to aid in the body's healing.

It's been cited in several medical journals that people with chronic pain have toxins built up up in their system. I had a test done a month ago and my lymph system is retaining about 25%. This doesn't surprise me because it's very challenging to really sweat out toxins , especially when when moving causes increased pain.

It's also been cited in several medical journals I've been reading that going into a sauna and having toxins released can lessen the pain of chronic illnesses such as fibromyalgia. Not only does a sauna release the toxins in your body, it raises your core body temperature and increases the blood flow in your body, allowing your body to really fight inflammation.

Since the ribs have such a low blood flow, I think adding the sauna to your regimen is a wonderful tactic.

I'm on day 2 of adding the sauna after my 1 hour walk/stretching....I'll keep you posted!

Costochondritis- Sleeping Tips

Okay, for those who are in the rocky, pain 'round the clock, boat with me, sleeping is a challenge. Here are a few tips, to use are your discretion, to aid in the healing process. That's right, I said healing. Do not give up on the hope that you will heal. Don't you dare! =)



1) Try to sleep on your back- this is helpful because you want to stretch out the ribs and chest muscles, not constrict them. (However, if you are just relaxing, I have found the most comfortable position is a 45 degree angle with pillows under the back an head...I feel pressure in my ribs when I lay flat on my back. So I only attempt it when I'm sleeping).
2) If you are a side sleeper, use a large pillow between your arms, don't let your arms cross over each other, causing that chest muscle to constrict.
3) When you are laying in bed, just watching TV or hanging out, take the arms and gently open them up, laying them out to your side with a pillow underneath each arm- open your chest up.
4) When you are hanging out in bed, put a pillow under your lower back, it will help keep your ribs and chest opened up.

I know that for many, sleep is very difficult. I spent 18 months sleeping about an hour at a time and would wake up to stabbing pain in my chest every time I remotely moved . It was awful. Once I shut down my personal training business and subsequently quit picking up the weights all day for clients, my sleeping slowly got better and recently I'm able to sleep on my back. Yeah...I'll never take that for granted again. =)

Costochondritis- Sitting and Pain

Okay, to the Costo veterans, this is nothing new to you. But to those just diagnosed: Please be aware that sitting for long periods of time increases the pain. So get up and walk around as often as you can, stretching out your rib cage. The pain can increase steadily or all of a sudden while sitting at a desk , driving, or sitting at your computer. Also, keep that posture up! I know it's natural to want to hunch over, but resist that and open up your ribs! You don't want to constrict your chest mucles!

Costochondritis- Bra or no Bra

AHHH!!! Ok, ladies, we all know that wearing an under wire bra with Costochondritis is OUT of the question. ARG! Mine are actually in a box in the top of my closet. If you're a dude, be thankful. =)

For more on why the bra hurts us, click HERE.

OK- So I personally buy Flexees at Macy's and cut them short...or leave then as they are and wear a hoodie, jacket, or sweatshirt over it.


Flexees Bra #1

Flexees Bra # 2

Flexees Bra # 3

Flexees Bra #4 -this bra was recommended by a wonderful reader- thank you!!)

Spanx Bra #1 - This bra has no under wire. Recommended by a reader, thank you! I own this bra. Good to wear if I have to wear a bra. I mostly stick with camisoles and jackets.

Bra Extenders are another way to go. This gives you more room so your ribs aren't squeezed. Thanks Joanne!

Costochondritis- Talking Challenge

Okay, so we all know that laughing and talking are painful to those who have it 'round the clock. The bottom line with this condition is figuring out what keeps the inflammation down. You have to be your own detective and DON'T GIVE UP! So here's my challenge for you:

No talking unless absolutely necessary for 2 weeks. This means turning off your phone...when someone calls you, just e-mail back (I sent out a mass e-mail to my loved one in advance, they were very supportive...I'm doing this long term until I'm healed...nuts, huh? But I'm starting to feel a little better doing this combined with my regimen...yay!)....keep track of your pain on a pain scale of 1-10 each day and see if you can't get that pain to come down a notch.

This also eliminates stress....but you really have to commit to it. And add on to that only doing activities that are costo friendly...for me...that's walking only. Up for it? I know it's crazy, but so is this ridiculous condition. =)

Cosotchondritis- Calender

So a great tool to have with this condition is a calender. I didn't do this the first 2 years, and really regret it. Sooo, okay, you need to keep track of:

1) What irritates it
2) On a scale of 1-10, where are you at the end of the day
3) What meds you are using
4) What activities you did
5) Any therapies you did that day

You will begin to see a pattern of what increases the pain...it will help you see which meds/therapies are helping and what activities are hurting. This is important in the event that you have it long term.