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Hi. I pull a muscle in and around my left trap about ever 1-2 months (Just a little further down than where the line ends indicating the “trapezius” in the linked image). The typical exercises that cause me to pull it are HSPUs and even bench press on occassion. Sometimes I swear I can actually “hear” a ping when it happens. Then I know I’m in for a week’s worth of pain and limited mobility of my head/neck. Turning my head to the left is much more painful that turning it to the right. The pain can also throb and make it’s way up higher in the neck to the base of the skull.
I’m at a loss as to what is causing it. I’ve spoke with my trainer, my chiropractor and a massage therapist. I’ve watch a lot of MWOD youtube videos and have been working these areas with a lacrosse ball. But nothing seems to be having an impact.
Any advice, or methods of narrowing down the culprit would be appreciated. Thanks in advanced.
Looking down is also very painful.
Have you had anyone look at your positions and mechanics when performing these skills?
You may need to use a softer ball when addressing the upper neck so the muscles will relax.
A softball, tennis ball or a Yoga Tune ball the YTU or Therapy Plus ball work great in this area.
How often are you working with it?
Soft Tissue of Neck
Jill Miller and Your Dys-Supple Neck
Episode 153: Olympic Lifiting Mobility Part 1
Pro Episode #18 – Pro-User Request Friday: The Upper Trap Tweak
My trainer has observed me doing these movements. I will try using a softer ball to rehab. I’ll also check the rehab links you’ve mentioned. Thank you so much for your time, Kaitlin.
What did your trainer say about your technique when compared to ideal technique for the skill(s)?
It can be very beneficial to have someone video tape you doing the movements so you can see exactly what is happening. When you are able to see it you may help you understand more. Seeing it vs going off what it feels like sometimes can be the missing piece.
Have you talked about this situation with your trainer? or another coach?
Yes, I’ve talked to my trainer about it. But he doesn’t see anything that stands out that would cause it, technique wise. I’ll have someone take a video. Seems to be anything overhead aggravates it. No problems pulling (cleans and DL). I’ve laid off it since I posted this. Did Karen yesterday, and it’s sore this morning (not terrible, I can just feel it).
Did your trainer have any recommendations?
Have you looked at anything downstream?
Do you warm up enough before Karen?
Trainer hasn’t made any recommendations. By downstream, do you mean through the shoulder/bicep?
I’d ask the trainer for some recommendations for things you can work on to improve the situation.
Everything up/down stream.
Not really sure what “tired to warm up” means.
Is your sleeping position impacting the situation?
I have been dealing with the same issue here. The issue started around Christmas and continues to be an issue still today. Some days are better than others but from what I have found out up to this point is that I have a nasty knot in one of my back muscles that is on the medial side of my scap. I have had several ajustments from my chiro, a deep tissue message ( the kind you don’t fall asleep or relax during ha! ) and have had my athletic trainer from my college take a look at it. Today I will be going to an ART specialist, hopefully he can get something to loosen up.
Thanks, Derek. I’d be very interested to hear what you find out. Our situations seem very similar. It’s been really slow to heal and very easy to re-injure. I’ve largely rested it for a week, just working on mobility and self massage. But it’s still there. Felt it when I woke up just this morning.
I have been the same way. Even lifting my head off the pillow would cause a shooting pain to the back of my head. I haven’t lifted in 2 weeks because of this. I went to the ART specialist this morning and he did some work on my Lat , Delt, Neck and of course popped my neck in too. I definitely had some sticking points in my shoulder and Lat. I am going to set up another appointment for Wednesday.
Kaitlin, I’ve been working the neck/trap area with a tennis ball each night.
Just curious Milz what is your first name?
Had my follow up with the ART specialist today. We definitely found the knot that was on my rhomboid. The ART started to laugh when he dug into it. It is a nasty one that hopefully will loosen up with some work to it. But the good news is we have definitely narrowed down the problem.
First name is Steve.
Just trying to be helpful Steve but, I really think this one may be out of your hands. It was for me. Don’t be like me and have to sit on the sidelines for 2 weeks!
Appreciate the help, Derek. This has been a re-occuring injury for a long time, so maybe it’s time I tried something different.