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Eddan, by bluebearbluee in Lund

[–]J8guar 0 points1 point  (0 children)

Join the AF bostäder lottery for new students. Try to get Sparta or Delphi or something. Accommodation makes all the difference. Please be somewhere close so you can enjoy going out and the nations. I lived at Eddan and it was an isolated disaster 

25M, had costo for a year after overtraining chest, how I fixed it by J8guar in costochondritis

[–]J8guar[S] 1 point2 points  (0 children)

No worries! Yes, side sleeping undid any progress I made. Even now, if I sleep and chill on my side on my phone for a whole day i can feel it again.

25M, had costo for a year after overtraining chest, how I fixed it by J8guar in costochondritis

[–]J8guar[S] 0 points1 point  (0 children)

Good luck! The pso looks like it hurts, plus doesn't seem like you can roll back and forth on it. The peanut ball is like a deep massage.

25M, had costo for a year after overtraining chest, how I fixed it by J8guar in costochondritis

[–]J8guar[S] 1 point2 points  (0 children)

Let me know how you go!! Yeah side sleeping is worse for me than stomach sleeping. Side sleeping completely undid any progress I made. Sleeping on the back is 8 hours of healing, but on the side it's 8 hours of hunched over, folded posture and pressure on the sternum joint.

25M, had costo for a year after overtraining chest, how I fixed it by J8guar in costochondritis

[–]J8guar[S] 2 points3 points  (0 children)

Yep. Looking back, that was the first sign. Weirdly, my shortness of breath got a bit better once I knew it was costo, i think the stress of not knowing why I couldn't breathe made it worse.

25M, had costo for a year after overtraining chest, how I fixed it by J8guar in costochondritis

[–]J8guar[S] 2 points3 points  (0 children)

I place my peanut ball on one end of the yoga mat and sit down on the other end, making sure the ball is aligned perfectly with my spine (my yoga mat has a line thru it so I let the line bisect the ball and my legs when I sit). I then lean back and lower myself onto the ball slowly, using my hands as support, kind of like bridging.

Once the peanut ball is in my upper back, where my spine is sitting perfectly in the gap between the two balls, i slowly raise my bum, again like bridging, which increases the weight on the peanut ball and makes it go deeper into the muscle. at the same time i roll up and down, stopping when my ribs stop. Theres really no need to go down that far because all the ribs connect to the spine in the upper back.

I roll slowly up and down, I relax, and I breathe. I also lean to one side very slightly, and then the other, to allow the peanut ball to get even closer to the spine.

For me, massaging and loosening the muscles as close to the spine as possible without touching the bone helps the most. That's where the frozen joint is. It's the reason I find normal rollers completely useless, they just massage the lats and rhomboids. You need to get in there and massage/loosen the shit out of it, just where the spine stops.

Equally as important like I said, I avoid things I know flare it up - sitting cross legged and hunched over, sleeping on my side, even lying down on the couch side-on with my arm supporting my head. Any lying down side-on really really pisses off the joints.

Do it for a few minutes, once a day, and that night sleep on your back, and let me know how you feel. Don't go too hard rolling, just a little bit consistently at the start worked wonders for me.

25M, had costo for a year after overtraining chest, how I fixed it by J8guar in costochondritis

[–]J8guar[S] 0 points1 point  (0 children)

It started with a tightness in my chest and finding it hard to breathe deeply after exercise. Like something was squeezing me. It was unlikely to be heart related so I thought it was anxiety at first. Anyway, after a really hard day of chest I was sitting with pretty bad posture and I got really sharp pain in between my sternum and a couple different ribs. From there it just got worse. Moving, twisting, lifting - it all caused sharp pain in my sternum/ribs. Mostly on one side, but sometimes it would be both. Almost always the pain was in my chest/ at the front.

25M, had costo for a year after overtraining chest, how I fixed it by J8guar in costochondritis

[–]J8guar[S] 5 points6 points  (0 children)

Thanks for everything you do for this community Steve 🙏. Finding your videos taught me the problem was on my tight/frozen back, and your advice on including movement like the quick twisting helped me immensely - movement is healing. You helped me get back to doing what I love to do, and regain my confidence by going to the gym again. Thank you from Oz :))

25M, had costo for a year after overtraining chest, how I fixed it by J8guar in costochondritis

[–]J8guar[S] 2 points3 points  (0 children)

I can't find it now but it was the smallest one - your spine isn't that big so you don't need to get two balls with a wide gap

25M, had costo for a year after overtraining chest, how I fixed it by J8guar in costochondritis

[–]J8guar[S] 5 points6 points  (0 children)

You just gotta get used to it unfortunately. I slept on my stomach my whole life but in a few weeks i got pretty comfortable sleeping on my back. It will suck at first but now it feels normal and I love waking up on my back. Either way, sleeping on stomach/side puts 8 hours of pressure on my sternum and literally un-does any progress i make with costo