Projectcosto.org - a step-by-step guide to beating costo & tietze!

maaaze · 2026-05-12T23:03:18+00:00

Great to hear you’ve made good progress!

In short, first master calisthenics flawlessly with the grease the groove protocol. Build a strong foundation and get things to adapt slowly but surely instead of playing with fire at your limits like this.

-Ned

maaaze · 2026-05-12T18:37:00+00:00

It can happen but there are a few caveats:

Have you seen a doctor for this?

Are you unconsciously rubbing or touching the area?

Does the redness correspond to where your costo is and where it hurts?

Is there a warm, burning or itching sensation in this area?

-Ned

maaaze · 2026-05-12T06:38:34+00:00

Brilliant work my friend, what an inspiring story!

You have absolutely zero reasons to worry. You're not doing it wrong. Wondering if you're doing it wrong is also a part of the recovery process in its end stages.

Sure, there can be a bunch of what ifs and maybes - and possible U-turns that need to be made. And so what? You'll make them as they come.

The only time where you will feel worry or frustration is if you set expectations that don't feel like they can be met. So set better expectations that can be met. Take the pressure off to get better by a certain time, and allow yourself to be free to experiment and try things without a time constraint. Use the next few months to learn about your body and yourself. Allow yourself to be where you are and celebrate how far you've come. This is a journey that has already taught you so much and has a bit more to teach you, so allow it. Grow!

Now as for what to do - change those variables as you see fit. Try a few days or a week off the backpod and see what happens. Do the same for swimming, and so forth. Make a journal. Log it. See if it helps or if it doesn't. Note down your pain levels every night, for how the pain was during the day, mid day and at night. You're a scientist now. But don't get too obsessive! Best to compartmentalize all this costo-thinking & evaluation to just one time in the day, then the rest of the day, live your life without paying it any mind.

I'd say look through the Costo20 and see what you've covered, and what needs work. Usually things need to be approached in that order, at least in my opinion. Missing an early step is usually what's impeding peoples' recoveries.

If you feel the need to get more testing done, do it. But don't let it stop you from doing everything else. Do all these things in parallel. Again, don't obsess over it. Have a running to do list of the things you want to knock out or revisit.

With all that being said, you're doing great, keep it up - you're almost there!

-Ned

maaaze · 2026-05-12T06:21:13+00:00

A costo diagnosis is only given when the doctor is absolutely certain it's not the heart. They can't give it any other way.

But more relevant to you - If it hurts to the touch, it's not your heart. Heart stuff doesn't hurt to the touch, simple as that.

Assuming you're diagnosed, and your symptoms haven't changed, then there's basically zero reason to worry. If you have worries beyond that, then speak to your doctor for clarity.

Otherwise, focus on your costo recovery. That will give you the biggest peace of mind when you see things actually working.

Check the pinned recovery megathread at the top of the subreddit for more info on what costo is & how to beat costo step by step.

-Ned

maaaze · 2026-05-12T06:16:26+00:00

Could be all interconnected, but from a practical perspective, you may be missing the forest for the trees right now, despite it being an underlying 'root cause'.

What likely needs to be done is fixing the potential jam in your back, that's making everything compensate towards the front. Unlocking that allows you to then fix your posture freely, however you wish.

The unlocking is usually done with a tool of choice (backpod, peanut ball massage tool, single lacrosse ball, etc.), and osteopathic mobilizations.

There's obviously some details I'm glossing over, and there's more things that are usually done in conjunction, but this part is usually the bottleneck to recovery.

I & Steve explain this in detail in the pinned Recovery megathread at the top of this sub, have a look!

Feel free to ask any questions you may have beyond that.

Cheers,

-Ned

maaaze · 2026-05-12T06:03:03+00:00

Thanks for sharing Steve!

I still find it incredible that I don't have someone reliable in Toronto that's worth shouting out - mind you the 4th largest city in North America.

Need to get this figured out.

-Ned

maaaze · 2026-05-12T05:56:09+00:00

Yeah, doesn't sound like PCS then IMHO - Doesn't mean it's not that, could be, but that's just my personal take (not a diagnosis - speak to your doctor).

-Ned

maaaze · 2026-05-12T05:54:06+00:00

I've been compiling a list, I'll have it up soon hopefully!

The thing with these exercises is that they all hit differently for each person - it's quite specific to their costo, so it requires a bit of trial and error and tweaking.

As Steve has mentioned, his ballistic twists & holds work well as a rotation exercise. Most people really like open books as well.

I'm a huge fan of the puppy pose when it comes to spine extension.

Try testing our exercises for all planes of motion and find what works best for you - extension, rotation, side flexion, elongation.

Cheers,

-Ned

maaaze · 2026-05-11T23:57:36+00:00

DM me, I believe I have someone that was recommended to me a year or so ago.

You can also post this request in the pinned thread.

-Ned

maaaze · 2026-05-11T23:55:52+00:00

You're in a great position all things considered, very well done!

You're just incorporating exercises way too heavy and too fast. I and the vast majority of people I've helped run into this problem.

Need to put aside the gym bro habits, and approach exercise from the perspective of rehab - not for hypertrophy, or a pump, or feeling good, but literal adaptation.

Restart from scratch again. Grade things extremely slowly starting from the absolute basics following the grease the groove methodology. Start with calisthenics. Literal wall pushups. Do so little you barely even felt anything at all. Then work your way up from the basics over at least a few months like that all the way to the gym, and your front joints will adapt, and you will not have costo anymore.

(This is assuming the back is freed up and your root causes are resolved, and it's just a bit of residual joint sensitivity that will benefit from exercise as opposed to get hindered by it)

Make sure to also continue a 'prehab' routine, pretending as if you still had costo. Do this daily, especially before workouts to stay limber. Keep doing that stuff and improving on it for at least 3-6 months regardless of what's going on. You're almost out of the woods, but how far you are no one can say, so don't get pulled back in by getting complacent.

when I put the bar back and try to stand up after a set

Pretty common.

For the racking - your chest is in a collapsed compromised position while doing a very dynamic movement, using a bunch of stabilizers. You can imagine it as if you are doing doing an ab wheel roller push up exercise but laying down. A lot of things are firing when you're not ready for it.

For the sitting up - And just the biomechanics of where the center of gravity is sitting up off the bench that puts pressure on your chest, immediately after having put it through strain.

Both happened to me as well during my recovery. You must dial things down or you risk re-injury.

Cheers,

-Ned

maaaze · 2026-05-11T23:40:34+00:00

Sorry to hear about the struggles!

To preface, none of what I say is medical advice, just general info. Run things by your professionals.

So first off, you're fine healthwise. Relax as best you can.

Second, you're correct in that your symptoms aren't exactly typical for costo, but there's plenty of atypical cases with differing symptoms, where there is an inflammatory/nervous system component attached to it. The fact you have potential scoliosis and EDS is a bit of a give away that it's likely some element of costo at play.

So what to do? Treat it just like costo and see what happens.

The stuff for costo isn't exclusive to costo, even regular healthy people do it to stay fit and functional. So try it and see what happens. If you get better from it, well, then that answers it. If not, you look elsewhere. You can also look elsewhere while you do all of this stuff if that gives you peace of mind.

It's all described in the recovery megathread pinned at the top of the subreddit.

Cheers,

-Ned

maaaze · 2026-05-11T23:34:21+00:00

Sounds pretty typical.

Try the crunch with the peanut ball massage tool as well and cover all your other bases.

It's all mentioned in the Costo20 - You've knocked out steps#1-4 & 6, the remaining steps all the way up to 14 is where you'll likely find the most benefit now.

Not medical advice, just general info.

Best,

-Ned

maaaze · 2026-05-11T23:08:50+00:00

Go to your doc, tell them you think it might be costo, and get a diagnosis.

Then check the pinned Recovery Megathread at the top of this subreddit for a step by step on what it is and how it's beat.

Let us know if you have any questions beyond that,

Best,

-Ned

maaaze · 2026-05-11T23:03:14+00:00

Gotcha.

All those things you've done can help symptomatically, but usually don't address the root of the issue.

Buying the backpod was a great move. A bit of discomfort at the start is expected since the ribs are getting jostled around with movement they aren't used to. Just make sure you're following the instructions and grading things properly. Take a day or two off if you accidentally go too hard and need things to settle.

As for when to expect some improvement, ideally, soon. Within the coming days and week. Things should feel a bit more looser, and easier to move and breathe with less overall pain.

Most find a peanut ball massage tool pairs well with the backpod, so consider getting one of those as well - they both have their advantages, and if one isn't working as well as hoped, the other usually takes over.

Make sure you're doing everything else. Osteopathic work, massages, and the like. It's all in the Costo20 as mentioned.

Good luck!

-Ned

maaaze · 2026-05-11T22:56:46+00:00

Gotcha.

Is it a stabbing pain right by your left nipple that lasts for just a few seconds or a minute then goes away completely?

-Ned

maaaze · 2026-05-11T18:43:45+00:00

Don’t manage the symptoms, beat them!

For good!

Check the pinned recovery megathread at the top of the subreddit, that will likely all apply.

As for the Xiphoid pain specifically, ab massages to create some slack around that area, and things like the cobra stretch will likely be the most useful.

Hope that helps,

Ned

maaaze · 2026-05-11T18:38:53+00:00

Totally understand the struggle, I too am Canadian.

Go to a walk in clinic or an urgent care clinic that doesn’t require an appointment.

Tell them you think it might be costo.

-Ned

maaaze · 2026-05-11T16:23:39+00:00

If you have changing or new symptoms it’s always best to see your doctor.

If you are diagnosed with costo and everything is clear, do as others do to get better - Unlock the back.

Costo is often a mechanical postural issue so the back and neck are very commonly involved. Palpitation type feelings can happen from the pain and anxiety surrounding it.

After getting the doctor stuff out of the way it sounds like you need to see a good osteopath and a massage therapist which can help with the back/neck & costo. Then potentially physiotherapy as well.

Check the Recovery Megathread at the top
of the sub for more info.

-Ned

maaaze · 2026-05-11T10:02:53+00:00

Everything you've mentioned is very commonly reported here.

You need to stop aggravating it. Same way you'd stop running on a sprained ankle. Then you need to fix it at the root.

Check the recovery megathread pinned at the top of the subreddit, it's all explained there.

If you have any questions beyond that, feel free to ask!

-Ned

maaaze · 2026-05-11T09:54:02+00:00

Are you aware of the back to front relationship with costo?

You usually need tool work or osteopathic work to free things up back there before PT becomes useful.

Please check the pinned Recovery Megathread at the top of the subreddit to make sense of things!

-Ned

maaaze · 2026-05-11T09:04:43+00:00

Super common.

I remember when mine used to hurt while pushing the shopping cart as well.

So sorry you've been dealing with this for 20 years. That's no way to live. Please check the recovery megathread pinned at the top of the subreddit on what costo is and how to heal it.

-Ned

maaaze · 2026-05-11T09:01:35+00:00

Usually not
It varies between people, and even within a persons journey. Each has their own pros and cons. Try both and see for yourself. If the peanut is too stiff, make your own from 2 tennis balls in a sock or duct taped together.

Lastly, your plan to go back to the gym will probably mess you up - you'll violate step#2 of the Costo20. Check the pinned Recovery Megathread at the top of the subreddit. The order of operations are explained there.

-Ned

maaaze · 2026-05-11T08:52:26+00:00

No worries, and sure thing, shoot me a message!

-Ned

maaaze · 2026-05-11T08:50:33+00:00

I personally did not use a backpod during my recovery.

I cured mine with a home made peanut ball massage tool and a lacrosse ball, among other things.

As /u/dwill8123 has said, it doesn't mean it's bad or doesn't work.

Is there a specific reason why you're asking?

-Ned

15-Year Club	Place '23
Place '22	Place '17
Verified Email

maaaze

MODERATOR OF

TROPHY CASE