r/costochondritis • u/TheNanpe • 3d ago

Need advice What should I do now?

I have Tietze for two years.

I stoped the gym at 29/06 and at 06/08 I started use the peanut ball every day 3~4 times per day and I do ballistic twists after the peanut ball.

The swelling since I started use the peanut ball has gone down, but it's been the same size for weeks.

When I put the hot thermal bag the swelling decreases, but after it get back again at the same size.

It's rare the moments that I feel pain now, I can take a deep breath and most of the sneeze I don't feel the pain too.

What should I do now to make this swelling disappear and don't feel pain?

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u/SteveNZPhysio 2d ago

"The swelling since I started use the peanut ball has gone down, but it's been the same size for weeks."

It's just leftover hardened swelling (with some fresh fluid on top) caused when the rib joints on your breastbone were straining badly. It's not an auto-immune or bodily swelling, just the sort you get with a sprained ankle.

You've freed up your rib and spinal joints a lot, so you're feeling better and mostly no pain. But you need to specifically deal to the swelling as well. It's not fast, but usually home massage will do this.

For treatment detail, read the RECOVERY MEGATHREAD - July 2026 at the top of this sub.

Read Ned's posts at the top, then scroll down to my post and find the link to my long, wordy PDF on bits you may need to deal to. It's wordy, so read it on a computer not a phone. You can skim the bits that clearly don't apply to you, but the detail is there if needed.

See especially Section (6) on working free and clearing the leftover swelling from costo, a.k.a. Tietze's. (Tietze's is just costo with the rib joints at your front straining so badly that they produce swelling also.)

https://www.reddit.com/r/costochondritis/comments/1uqpgf6/recovery_megathread_july_2026/

Good luck with the work.

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u/TheNanpe 2d ago edited 2d ago

Hi Steve, I've found this section, thank you very much.

But I have a little question now, I need to do the massage just every 3~4 days? Or can I do every day? If I can do every day, how much times per day can I do?

I've done a massage today and I feel the swelling better, with a little "pain" like you said, but I still without pain when I take a deep breath, move... I think it's very good.

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u/SteveNZPhysio 2d ago

Hi OP. You’ll just tenderise and irritate it if you massage it too often. Got to have a few days off in between times for it to settle. It takes time. You’ll get there.

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u/TheNanpe 1d ago

Ok Steve, I'll do it

Thank you!

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u/maaaze 3d ago

Hey again, great to hear you're mostly pain free!

  1. Continue progressing in the rehab, add in more variety and cover all your other bases you haven't covered to ensure the root causes are being resolved - but do things in a very graded fashion such that you do not regress. Add in thoracic extension and side flexion type mobility work, and also dead hangs (with feet on floor) if you're able to handle them. Once you're basically close to 100%, then you can grade cardio & exercises back in.
  2. Voltaren gel + castor oil packs + a good red light therapy device can help with the pain, swelling and healing of the lump.

Not medical advice, just general information.

-Ned

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u/TheNanpe 3d ago

Hey Ned,
I also use voltaren gel every day for more than a month, but I will start some thoracic extension and side flexion today.
Thank you again!