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Message
Terrible rhomboid knot/pain
Posted on 3/1/24 at 10:50 pm
Posted on 3/1/24 at 10:50 pm
Anyone have experience with terrible rhomboid (just inside scapulae) knot/pain that won't go away? I'm fairly certain that it's stress related, but would a chiropractor or physical therapist be my best first option?
There's so many stretching videos out there- I'm not sure where to begin. Just wondered if anyone has any personal/practical experience with this.
There's so many stretching videos out there- I'm not sure where to begin. Just wondered if anyone has any personal/practical experience with this.
3
Posted on 3/2/24 at 8:10 am to SmelvinRat
Start with a Theracane or similar. Then stretch.
Posted on 3/2/24 at 8:37 am to SmelvinRat
Theracane is good. Lacrosse ball will be just as effective. If you have a massage gun there are wall/door mounts that you can use that are relatively inexpensive. I just use my bike stand.
Middle Traps/Rhomboids are scapular retractors, so stretching them would look something like the bottom portion of an inverted row. I also like to cross my arms when stretching those muscles out.
Middle Traps/Rhomboids are scapular retractors, so stretching them would look something like the bottom portion of an inverted row. I also like to cross my arms when stretching those muscles out.
Posted on 3/4/24 at 8:39 am to SmelvinRat
If you have a significant other, have them massage it out. Lay on your stomach, put the hand on the impacted side on your lower back, have you SO take their elbow and really dig in there.
I get knots there all the time. So I get either my wife or kid to help, or if they're not available, I find the corner of a wall and use that to dig the knot out.
I get knots there all the time. So I get either my wife or kid to help, or if they're not available, I find the corner of a wall and use that to dig the knot out.
Posted on 3/5/24 at 4:54 pm to boxcarbarney
quote:
I find the corner of a wall and use that to dig the knot out.
I’ve gotten to know many a door corner over the years in this way. Especially in places where I’ve worked.
Also, trigger point injections and a trigger point gun can do wonders.
Posted on 3/6/24 at 10:12 am to Volt
quote:
trigger point injections
I've heard of this but haven't really looked into it. What's injected into the trigger point? Who does it?
Posted on 3/6/24 at 10:17 am to boxcarbarney
quote:
I've heard of this but haven't really looked into it. What's injected into the trigger point? Who does it?
I do Lidocaine/Marcaine/Celestone
ETA: also invest in one of these bad boys: Vertiball.
This post was edited on 3/6/24 at 10:19 am
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