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Upper Trap / Neck Pain & Stiffness

thekidduxcthekidduxc
in General Training Discussions

Anyone have any advice on how to deal with a deep muscle knot in my upper left trap?

 

I have had general tightness over the last 2 weeks in that area. (Probably as a result of increase swim milage; yes I am a bilateral breather).

 

This tightness has lead to reduced mobility and sharp pain in my neck. I have an appointment with my chiro who also practices ART today.

 

I have never dealt with an upper body injury before.

 

Any exercises/stretches that can help my tightness?

Should I just get a deep massage to wok it out?

I'm a religous roller on my lower body, anyone roll the upper trap area? Any recommendations how to best hit that area?

Comments

  • mtlarsonmtlarson
    Have you been spending more time on the phone lately? I put a tennis ball in a long sock and roll against a wall.
  • thekidduxcthekidduxc
    Thanks Mary. I'll hit up the tennis ball on the wall.

    No additional time on the phone though.
  • txvettxvet
    Hi David,

    I have been experiencing the same thing lately, and it's driving me crazy! My ART guy has worked on it, and that helps. The tennis ball against the wall works, too, and, if you can talk your significant other into giving you a massage, that's great! I have found 2 other exercises that help, both from The Athlete's Book of Home Remedies: serratus shrugs and "Y and T" exercises on the floor. You can google them for a demo. I also tried a memory foam pillow, which seemed to help, but I hated it so I gave it up. Good luck!
  • Carrie ChavezCarrie Chavez
    Hi David-

    I hope you get some relief and some answers from the ART guy today. It is difficult to diagnos over the computer. What stands out is your use of the word "sharp" when describing pain as well as your neck feeling like it has limited mobility. Sharp to me means if you move a certain way you get sharp pain? Is that true? If so, then I think either facet joint involvement or pinched nerve( which could be caused by many things). Both require you to align your posture, get your head over your shoulders during all activities. Working on computer, using your phone or iPad etc not to mention other activities of daily living. The pillow idea is one to look at. Too big a pillow and too small can cause problems. Need it to fit comfortably in the crook of your neck in sidelying- not lifting you too much or letting the head fall to the side. If you were my patient I wouldspine check alignment, mobilize facet joints, assess neck soft tissue ( muscle length) and try to get you full motion.

    For now. Get on the foam roller-lying with it parallel to your spine. Do snow angels. Do you have full unrestricted motion. Are your pecs tight? I would address pec tightness, lat tightness with the roller. If these are tight your upper trap will work hard in swimming to try to get you extension and lift.

    Foam roller
    snow angels
    pec stretch,
    lat stretch
    little TP ball all around scapula and shoulder.
    Gentle neck rom with head in neutral- over spine. Don't force a stretch into pain
    get a massage
    do Y's and T's like Kristen suggested
    scapula squeezeswith hands behind back with a chin tuck


    I hope those help,

    Carrie
  • thekidduxcthekidduxc
    Carrie - I kinda wish I was your patient!!

    There maybe (translates into ABSOLUTELY) some excessive iPad compiled with extra office hours on the computer lately...

    I know my lats are TIGHT. Not sure on my pecs. If I do not have a foam roller and use the trigger point product below, is there a way to recreate the snow angels exercise?

    http://www.amazon.com/Trigger-Point-Performance-Myofascial-Quadballer/dp/B000LCC780/ref=pd_sim_sg_12

    Not a chance I can ask my bride for a massage on mother's day week!!!!!
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