Written by the Phoenix Rehab physiotherapy team.Clinically reviewed by Louise Yow, Principal Physiotherapist & Director, AHPC A1300363H.Last reviewed 2 October 2026.

Chest pain is a heart and lung question first. If yours comes with breathlessness, sweating, nausea, or pain spreading into the arm, jaw or back, stop reading and call 995. Everything below is for chest pain that a doctor has already checked and told you is costochondritis, or another problem in the chest wall.

Costochondritis is irritation of the cartilage where the ribs join the breastbone. It causes sharp, local pain at the front of the chest that you can press on and reproduce, and that catches on a deep breath, a cough or a twist. It does not damage the heart, it usually settles on its own, and the main job is to keep you moving without flaring it while it does.

What does costochondritis feel like?

A sharp or aching pain beside the breastbone, most often over the second to fifth ribs, and more often on the left. You can usually point to it with one finger, and pressing there reproduces it. A deep breath, a cough, a sneeze, a twist or a push-up catches it. It can spread across the chest, which is part of why it is frightening. Pain that does not change with pressing, movement or breathing is not behaving like costochondritis, and that is worth telling your doctor.

Is costochondritis dangerous?

No. It is a chest wall problem, not a heart problem, and it does not lead to one. The danger is in assuming. A doctor makes the diagnosis by ruling out the heart, the lungs and a rib fracture first, and that order matters. Once that is done, you can stop bracing every time it twinges.

What causes it?

Often nothing you can name. When there is a trigger, it is usually load the chest wall was not ready for: a week of hard coughing, a new upper-body program, heavy lifting, carrying a toddler on one hip, or a knock to the chest.

How long does costochondritis last?

Most people find it settles over a few weeks. In some it lingers for months, and the spot can stay tender to press long after the everyday pain has gone (Proulx and Zryd 2009). Tenderness that lingers is not a sign that something is being missed.

What helps

Your doctor may suggest medication for the pain. That part is theirs. Our part is the load. We find which movements flare it and which do not, keep the middle of your back and your ribs moving, and bring back the training or the work that set it off in steps you can count, so it does not flare every time you return.

Exercises for costochondritis

Gentle and pain-guided. If an exercise sharpens the pain at the breastbone, it is too much for now.

Side-rib breathing: hands on the lower ribs, breathe in slowly so the ribs widen into your hands, then breathe out fully. Five slow breaths, a few times a day.
Open book: lie on your side with knees bent, arms out in front, and open the top arm across to the other side, letting the upper back turn. Ten slow repetitions each side.
Doorway stretch: forearm on a door frame at shoulder height, step through to a light stretch across the chest. About 30 seconds.

Leave heavy pressing, push-ups and loaded twisting until these are easy.

Costochondritis or something else?

Problem	Where it hurts	What gives it away
Costochondritis	Front, beside the breastbone	Pressing the spot reproduces it
Intercostal muscle strain	Along one rib, often the side	Started with a cough, a twist or a reach
Pec strain	Front of the chest toward the armpit	Hurts to press or bring the arm across
Rib joint at the back	Beside the spine, wrapping around	See back pain when breathing in
Broken rib	The spot you landed on	A fall or a blow. Doctor first
Heart or lungs	Anywhere in the chest	Breathlessness, sweating, feeling unwell. Call 995

When to see a doctor first

Call 995 for chest pain with breathlessness, sweating, nausea, or pain spreading into the arm, jaw or back. Go to the emergency department now if you are short of breath after a fall onto the ribs. See a doctor the same day if you are coughing blood or have a fever with the pain. See a doctor soon if the pain wakes you every night regardless of position, if you are losing weight without trying, or if pressing and moving do not reproduce it.

If the pain started with a fall or a knock to the chest, read rib fracture.

Where are you with this right now?

1. It is settling on its own

If it is easing week by week, and only pressing the spot still hurts, you are on the right road. Keep moving, ease off what flares it, and build back gradually. You do not need us for this, and we would rather say so.

2. It has stopped improving

Three months on, a deep breath still catches at the same spot. You sleep on one side only, the push-ups have gone, and every twinge sends you back to wondering about your heart. Rest has had its turn. Rib and spine movement can be measured, and so can the load that flares it. Every first visit is one 45-minute Assessment & Treatment, $230, nett, no GST. If it has been months, the Stalled Recovery Review is three appointments over three weeks with the same therapist, $690.

3. You have had surgery, or you have a date

After rib fixation or chest surgery, the stages are set with your surgeon. See physiotherapy after surgery. All of it runs on the four stages of the Phoenix Recovery Protocol.

Clinics across Singapore

ORCHARD

400 Orchard Road #12-12

Orchard Towers, S238875

What our patients say

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   Micah 
 40 days ago
 
 
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Amazing experience with Phoenix Rehab, was assisted by Mavis. She’s very kind and professional and did thorough check on my wrist. I feel very comfortable during the process.

I went in for thermoplastic splint, and everything went smoothly. She was able to address my needs on my left wrist sprain.

They were prompt with appointment process and inquiry. Also the clinic is very close to Tanjong Pagar MRT. I highly recommend!
  
 
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 44 days ago
 
 
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Fist time doing ultrasound for my tennis elbow!! Let’s hope it gets better the next few weeks!! Thank Mavis Tham!!
  
 
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   XIN WANG 
 61 days ago
 
 
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Great treatment from my therapist. My painful wrist felt a lot of relief after the session. I’m glad I can slowly get back to doing my usual activities without constant pain.
  
 
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   Abby Lee 
 77 days ago
 
 
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Very helpful and friendly !
  
 
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 115 days ago
 
 
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The masseur is very professional and provides excellent service ，yati is very good!
  
 
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   Tra Nguyen 
 206 days ago
 
 
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I wasn’t able to close my fingers due to an injury. Nurul at Phoenix Rehab has helped me tremendously with my recovery process. I have been able to resume my daily activities and exercises after only a few sessions. Nurul has been very professional and positive throughout the entire process. Thank you so much for your help!
  
 
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   Juzer K 
 244 days ago
 
 
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Huge shoutout to Yuna Zhang from Phoenix Rehab for helping in my recovery from golfer’s elbow 🙌

I walked in with persistent elbow pain that was affecting workouts and everyday tasks, and Yuna immediately made me feel confident I was in the right hands. She took the time to properly assess my condition, explain the root cause, and tailor a treatment plan to my specific needs instead of using a one-size-fits-all approach.

What I really appreciated was how personalised every session felt. The exercises she gave me were practical, easy to follow, and actually worked. Within a short time, the pain reduced significantly and my strength and mobility improved much faster than I expected.

On top of that, the pricing is very reasonable and affordable, which made committing to recovery much easier.

Professional, knowledgeable, and genuinely caring — highly recommend Yuna at Phoenix Rehab if you’re dealing with hand-related sports injuries 💪
  
 
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   Fazal Hanafi Chaudhry 
 328 days ago
 
 
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I enjoy coming to Phoenix rehab as they offer a wide variety of services. I had a finger accident and was working with a very experienced hand therapist. Place is clean and comfortable.  Staff were friendly and appointment was on time
  
 
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   Stella Yam 
 469 days ago
 
 
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Very good
  
 
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   Juliana 
 471 days ago
 
 
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Have both physio n Tcm visits here, highly recommend!
  
 
 
  
 
 
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