Scap "knot"

[Alcoholiday]

i did a run w/ a yoke a few weeks ago, and i think the bar must have slipped on my back somewhat. Ever since then, my right scap area has been a bit tedious. It's gotten a lot better since that day. Now, it only seems to get a faint soreness when i do any sort of upper body work, i.e: push presses. I basically don't bench anymore.

It's not a severe pain, but it almost feels like it's an ache, like the way your knuckles feel when they need to crack. It almost feels like if it popped or cracked, it would feel better.

One side of me tells me that this probably isn't anything serious b/c it doesn't bother me 99% of the time. I figured it might be some scar tissue buildup or something? It feels better usually once i foam roll on it/put pressure on it.

Does anyone have any idea what this could be or remedies? Thanks a ton.

[Blackjack]

If it's a small, specific spot, try rolling around on a tennis ball or maybe even a baseball...works a lot like a foam roller, but you can work in a tighter spot. Otherwise, I'd say see a Dr. or a therapist.

[Alcoholiday]

see, it's weird, b/c it felt a bit achey last night,but it feels perfectly fine today.

[smittygouv]

If you have a spouse/companion/friend ... see if they can find the "knot" and apply heavy pressure for 30 secs or so. It may be a trigger point that needs to be released. If you feel radiating/referred symptoms upon pressure thats a big sign for trigger points. Have the person keep applying the continuous heavy pressure, up to a min or 2, this hopefully will release the trigger point. This should relieve your symptoms.

[Mon]

Shoulder aching read post #6 in this older thread that I found when searching about this subject on here. I was looking for a stretch to help me as well because I get tension in my scap (not pain though) whenever I had a backpack on or waking up feeling tension or if I workout and my levator scap/upper trapz are working. post #6 has a stretch that made me feel good and I do not feel anymore tension unless I turn my head to the left (somethings blocking me from full ROM turning my head to the left side all the way like I can on my right)

Here is the stretch the member posted...

1. place a towel over your Left shoulder or more over the left trap muscle.
2. Have one of the towel held with your left hand
3. Have the towel wrap around your back coming thru your right armpit and hold it with your right hand
4. Side tilt your head to the left
5. Pull down the on the towel, brace with your right and pull down with your left
6. While you are pulling down the towel down against your left trap side bend your head to the right and you will feel a strecth to the (SCM) Sternocleidomastoid muscle and also you are depressing the first rib
Make sure you side bend your head instead of rotate-bend (important)
You can also have someone do that manually by literally pressing a thumb in that area and side tilt your head. (too uncomfotable)


I did not use a towel though. I just held my other hand behind my back and pulled it that way. It does not fix my neck ROM to turn to the left side without feeling something block me from turning my head all the way, but it did make my shoulders and upper trapz/levator scap felt good (Only when I turn my head to the left, which does not want to turn all the way and that is something I cannot figure out how to fix). Maybe its a pinch nerve or something, I don't know. If I lay down on my stomach on the floor and turn my head to the left (to try and get my ear and face to touch the ground like on the right side), it makes a weird continues noise, but no pain though.