The sternum, or breastbone, is a flat bone in the center of the chest, connecting the ribs and forming the front of the rib cage. Pain in this area after physical activity can be unsettling, but common. Post-workout sternum pain often stems from musculoskeletal issues. Understanding the potential causes is important for addressing this discomfort.
Common Musculoskeletal Reasons
One frequent cause of sternum pain after working out is muscle strain, particularly involving the pectoral muscles or the smaller intercostal muscles located between the ribs. Exercises like push-ups, bench presses, or heavy lifting can overstretch or tear these muscle fibers, leading to soreness and tenderness that radiates towards the sternum. The pain typically feels like a dull ache or sharp discomfort, often worsening with movement or deep breaths.
Another common reason for sternum pain is costochondritis, an inflammation of the cartilage that connects the ribs to the sternum. This condition can be triggered by repetitive upper body movements during exercise, heavy breathing, or even minor trauma to the chest. Costochondritis typically presents as sharp or aching pain, often localized to one or more specific areas along the sternum or ribs. Tietze syndrome is a less common form of costochondritis that includes noticeable swelling in the affected joint, differentiating it from general costochondritis.
Other Possible Underlying Issues
In some instances, sternum pain after exercise might indicate a rib stress fracture, which involves tiny cracks in the bone. Repetitive, high-impact activities or a sudden increase in training intensity can contribute to these fractures. The pain often intensifies with deep breaths, coughing, or specific movements, and it can sometimes radiate to the sternal region.
A sternal stress fracture is a rarer cause, typically observed in athletes participating in sports that involve significant upper body impact or extreme chest flexion and extension. Another possibility is xiphoidalgia, characterized by pain specifically in the xiphoid process, the small cartilaginous projection at the bottom of the sternum. Certain exercises or prolonged poor posture can irritate this area, leading to localized discomfort.
Issues with the sternoclavicular joints, where the collarbone meets the sternum, or the costosternal joints, where the ribs connect to the sternum, can also contribute to pain. Instability or dysfunction in these joints can be exacerbated by exercise, leading to localized discomfort around the sternum.
When to Consult a Medical Professional
While most cases of post-workout sternum pain are benign, certain symptoms warrant immediate medical attention. Seek prompt medical evaluation if the chest pain is accompanied by shortness of breath, dizziness, excessive sweating, or if the pain radiates to your arm, jaw, or back. A sensation of pressure or tightness in the chest also indicates a need for urgent care.
Consult a healthcare provider if the pain is persistent and does not improve with rest, worsens over time, or is accompanied by other concerning symptoms such as fever, swelling, or redness in the chest area. Prompt medical assessment is essential to rule out more serious underlying issues.
Strategies for Relief and Prevention
For immediate relief from sternum pain, resting the affected area is often the first step. Applying ice to the chest for 15-20 minutes at a time, several times a day, can help reduce inflammation, particularly in cases of acute injury. Alternatively, applying heat after the initial acute phase can help relax muscles and promote blood flow. Over-the-counter pain relievers, such as nonsteroidal anti-inflammatory drugs (NSAIDs), may also help manage discomfort.
Modifying workout routines is important for both relief and prevention. Ensuring a proper warm-up before exercise and a cool-down afterward can prepare muscles and joints for activity and aid recovery. Gradually increasing the intensity and weight of exercises allows the body to adapt progressively, reducing the risk of strain. Maintaining correct form and technique for exercises like bench presses and push-ups can prevent undue stress on the sternum and surrounding structures. Avoiding exercises that consistently exacerbate the pain is also advisable.
Supportive measures, such as strengthening core muscles, can improve overall posture and reduce strain on the chest wall during exercise. Focusing on controlled breathing techniques while lifting or performing strenuous activities can also alleviate pressure on the rib cage. Adequate rest between workouts allows muscles and connective tissues to repair and recover, preventing overuse injuries. Consuming a balanced diet supports muscle repair and overall tissue health, contributing to effective recovery.