Injuries and RehabTell us where it hurts! Do a quick search before asking about your shoulder injury to make sure your question hasn't already been answered (about 50 times), and read the sticky post first.
I have been working out 4 days a week for about 2 years. About a week ago I started having a dull pain between my spine and right shoulder blade. I think it's my rhomboids muscle. I believe I pulled the muscle while lifting a heavey barbell to do shrugs. I have continued to work out but have avoided lifts that put a lot of stress on that muscle. My question is should I avoid working out all together for a while and if so how long or should I continue as I am now in hopes that the pain will eventually go away? Also, is there anything I should do to help it heal quicker? The pain isn't bad it's just a dull ache and it's not all the time. In fact most of the time it feels better for a while after I have worked out.
Thanks for any advice.
Keith
In the 2 years that you've been working out, have you taken regular week long breaks? A break, whether scheduled or not, is essential for your body to fully recuperate. I'm not a medical professional, but I have suffered through enough injuries to know that if the muscle aches for more than what would be considered "normal" or the pain is different than "normal", it's time to take a break and give the muscles (and your mind) some time to recuperate. You'll feel much better in the long run.
I'd at least start there. If that doesn't help the situation, then I'd probably make an appointment with my family doctor for a diagnosis.
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Gifted SmartAss Master Class Graduate
Yes, most of the time if I inhale deeply I can feel it right next to my shoulder blade. Again it's not a sharp pain just enough to be bothersome.
Thanks,
Keith
It may not be too bad of a strain. I sometimes get it if I sleep the wrong way. I have strained it at the gym too. A few days off and some Frexeril took care of it. http://www.flexeril.info/
Thanks Tony and Bond007. Now that I think about it I never take any time off except for when I am sick with a cold. I will try to take a few days off as both of you have suggested.
Tahnks again!!!!!
Keith
Cardio should be fine during your "rest" week. Sometimes, I'll also through in some ab work. I'm really more concerned that I have a reason to get to the gym during my off week so that I don't fall out of my habit.
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Gifted SmartAss Master Class Graduate
Most likely not a rhomboid strain. If it's related to breathing consider levator costarum which attaches to your spine and ribs. During deep breathing, they are a rib elevator to increase the size of the thoracic cavity.
If neck flexion (chin to chest) increases symptoms, consider you thoracic erector spinae as the culprit.
If spinal rotation hurts, it still could be the levator costarum but could also be an interspinales (deep rotators of the spine).
If passive movement hurts, like when someone pushes on your spine when you lay on your stomach, you sprained a joint most likely involving a rib attachement.
Rest and Ice are good options and as was mentioned before, don't do painful movements.
Just finished a speed program that is to be included in a large conglomeration is similar programs with some other strength coaches (I believe Alwyn Cosgrove and Brian Grasso are also contibuting).
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Closing on my new house the 17th (walk-through on the 8th). So I'm arranging movers, locating equipment for the studio/NEW and improved dungeon.
Took care of my ill CFO/wife. She's great now!
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Consulting via email with new web-clients and purchasers of my new marketing project. By the way yourgolffitnesscoach.com is over 1,000 hits per week and it only took about10 weeks to get there!
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Getting busier with personal clients as well.
Oh, and occasionally answering posts on JP Fitness!
Bill Hartman, HARTMAN trained, certified and bonafied
P.S. How are your boo-boos doing? Did you get my post on your injuries?
Boo-boos are doing better. My left knee has responded well to the rest and some light bike riding (with a brace), using the brace on my forearm seems to have helped with that (the cortizone shot I got on my trigger point didn't hurt either), neck is better (still a bit stiff, but not throbbing), and hips aren't as bad right now as long as I avoid snatches and powercleans.
One little problem that is going to be with me a couple of weeks. I did some night trail riding last night, and I crashed HARD on a sharp switchback, comeing down on my right wrist. I got home and iced it for an hour, took 4 alleves. This morning it is really stiff and in a lot of pain. I took some more alleve this morning, and I am going to have Josh wrap it for support. Can't think of any thing else to do with it unless it just doesn't go away with the current treatment. If it is still like this by next week I will probably go to an ortho.
I wish you weren't so busy up there so I could recruit you to come down and work here in LR with me [with your brains and my brawn....]. As far as being able to offer anything to your site, I am afraid you have probably forgotten more than I will ever know about anything related to fitness. I can always offer marketing advice though. I know a little about marketing! I have a few ideas for your site too. I just don't like to offer unsolicited advice. If you ever want any though, just let me know.
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