Costochondritis

Movements that place a direct load on the costochondrosis are the most dangerous. Specifically, this includes: ① weight training that strongly contracts the triceps, such as bench presses, dumbbell flies, and cable crossovers; ② movements that concentrate body weight on the costochondrosis, such as pat-roll-punch-pess and dips; ③ lifting or pushing heavy loads; and ④ repeated vigorous coughing or sneezing. Additionally, you should be cautious with movements involving significant twisting, such as golf swings and baseball pitching motions. While experiencing pain, it is safer to shift your routine to focus on lower body and cardio, and to resume upper body exercises starting with light weights only when you are pain-free. Perspective of a Korean Medicine Clinic Vigorous muscle contractions overload the muscles and ligaments governed by the liver, and in situations where Qi and blood are stagnant, they further exacerbate circulatory congestion in the costal cartilage area. From a Korean medicine perspective, it is recommended to avoid exercises that apply strong pressure to the chest and to relax the rib cage through gentle stretching and diaphragmatic breathing.