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Knot in lower trap/ rhomboid muscle

lucky1

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Anyone else get this knot? I have had it for years and it comes and goes. Lately it has been causing major neck and head pains that make it impossible to train. Any suggestions to get rid of this will help. Im getting trigger point injections in a few weeks but i the meantime looking for any suggestions.
 
I get this too but for me it was nothing to do with training it was my posture while sitting at a desk in work and sleeping on the side it hurt, try swapping the side you sleep. Do you work at a desk job? If so as for a risk assessment and get a specialised chair ever since ive got it its gone.
 
Try rolling on:

Tennis ball
Racquet Ball
Golf ball



Depending on pain threshold.
 
Yeah, I use a lacrosse ball and it seems to give me some relief. The headaches I get from it are unbearable.
 
Yeah, I use a lacrosse ball and it seems to give me some relief. The headaches I get from it are unbearable.

Go find a chiropractor who does ART - active release technique. He will fix you in no time. I go once a week now for maintenance matter fact I was there this morning. Amazing what it will do to fix you. All the pros get it done.

Sent from my SCH-I535 using Tapatalk 2
 
have you checked into deep tissue massage thearapy . Chiropractor?
 
have your posture checked. a little imbalance can throw off your skeletal muscle. I'm trying to think of a better way to put that but I can't.
you may have one shoulder blade a bit lower than the other. I ended up tearing my rhomboid, it fucked with a nerve and paralyzed my chest and tris on my right side. so....be careful.
 
Yeah, I have been holding out on going to the chiro & massage due to work but will have to make time and see if it works.
 
My chiro suggested we desk jockeys (his words, not mine - he's such a kidder...) hang your head backwards off of a bed for five to ten minutes daily to decompress the spine. I picked up a posture pump (ebay it for like $60) which is really awesome at pushing into the back of your neck and man, it's great for those headaches. Basically you're dealing with referred pain from tight/short muscles via poor posture or simple fatigue from holdin' yer coconut up.
The poor posture of forward/hunched shoulders stretches the trap/rhomboid complex and makes it weak and tired. It basically goes into spasm and until you remove those ischemic areas (aka seized up) you're in for some pain.

Good luck!
Grim

EDIT: NY Muscle makes an excellent point about ART. My massage therapist does that and although painful, it's beyond helpful in remaining balanced and with full range of motion. Yep, the pros all do it.
 
Last edited:
Physical therapy ( from a good therapist) is key. Correct the problem and it will go away.
 
I have had the same problem. I use a TENS unit and it seems to help. I put ice on it while I use it.
 
The origin of the problem is likely a bulging or degenerating disc causing the nerve to be pinched, the knot in the muscle is just an effect of the irritated nerve. This is extremely common in the area you describe.
 
The origin of the problem is likely a bulging or degenerating disc causing the nerve to be pinched, the knot in the muscle is just an effect of the irritated nerve. This is extremely common in the area you describe.


That is what my pain doctor said, it has something to do with spinal arthritis and 3 herniated discs I have. I am going to try the ART and TENS unit.
 
I have this same thing! Is there any way to alleviate the nerve? I have started to notice some atrophy of my right tricep. I do have a desk job and sleep on my right side.
 
have your posture checked. a little imbalance can throw off your skeletal muscle. I'm trying to think of a better way to put that but I can't.
you may have one shoulder blade a bit lower than the other. I ended up tearing my rhomboid, it fucked with a nerve and paralyzed my chest and tris on my right side. so....be careful.

This exact same thing happened to me back in 1995. It was my left side rhomboid that I tore. The pain was so severe that I didn't sleep for three days. I too developed nerve problems, resulting in muscle atrophy and weakness on my left side of my upper body. It sucks, but I have learned to live with it.
 

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