costochondritis questions

     Two days ago I trained my chest in the weight room and felt fine for the rest of the day.  The next morning I started getting sharp aches on the inside of my right chest (medial, close to the sternum).  If I am staying still I don't feel the pain, but certain upper body movements causes a sudden sharp, aching pain.  I can pinpoint the spot and it is sore to the touch (quite a bit of tenderness). It's now been two days and it seems to be getting worse.  The pain has actually slightly progressed to my right shoulder and back.
     After doing some research I am pretty sure I have costochondritis because I fit the symptoms quite well.  I read on one site that this chest wall pain is very common, harmless, and should go away in a few days.  However, on a different site, I've read that this can be a chronic condition and can stick around for many months or even more and even suggested that I may have fibromyalgia.  
     What can I do to make it this pain go away faster?  How long do costochondritis usually last for?  Since I am on a competitive sports team, it's imperative that I keep working out, but if weight training will further exacerbate this condition, I'll stop. Any opinions or suggestions would be greatly appreciated.  Thanks

-John