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  1. #1
    Registered User Ditermined's Avatar
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    Thumbs down Potential right rhomboid strain/pull, beneath my shoulder blade.

    Just so we're clear, everyone has their opinions on stretching before they work out. I 90% of the time pull a muscle when I stretch before a workout and I feel like a fool for stretching upon my arrival the gym. If I do stretch is between workout, but not before the initial workout, it never works for me.

    2 weeks ago, I went to the gym and stretched prior to my max 320 lb shrugs. I usually do this with drop sets to a minimum of 180 lb. The first set I hit the 4th rep and then on 5th I felt a tightness, 7th, I felt pain, I figured it was a pinched nerve. When I dropped the bar on the smith, the pain subsides and immediately disappeared. Went in for a 2nd set and immediately on 2nd rep, pain ensued. It hurt so bad I couldn't put on/take off my shirt, I needed my wife to help me. Breathing was tough, short breaths to get around the paid. Sneezing. burping, made it hurt HICCUPS. On a scale, the pain was 8 of out 10.Immediately took a Voltaren and Methocarbamol heat compression it, pain went away immediately. So periodically throughout the day I have pain, sometimes it will disappear and then come back.

    It hurt when I look any direction that uses that muscle group. It doesn't nearly hurt when I move my arms, but certainly when I shrug. I've been taking Voltaren 3 times a day, vitamins, a Methocarbamol and really hot showers applying most heat on my back. When I sleep is the worst, especially lying on my back. When I get up in the morning, I have to roll left then push with my arm, as lifting my head first to curl at the abdomen only hurts more. I wake up roughly 20-30 times at night because of the pain.

    2 weeks now, the pain isn't nearly what it initially was, its bearable but still discomfort. I had to paint my house that past two days and the exerted work did not affect me the slightest, so I figured the exercise would help to train the rhomboid muscle. I stayed pretty active with 4 cups of coffee each day to keep up what I could burn. Now, any activity which may require touching my chin to my chest or looking in convoluted directions only seems to tug on that specific muscle group bringing the pain back into existence. Not sure how much longer I will be out of the gym, but this really sucks. I am afraid to go into the gym and look in some weird direction due to the frustration of lifting a heavy weight and making the muscle group any more worse than what it is. I guess I am trying to find some additional methods to training the muscle back to good health.

    Pain now is about a 4 out of 10 if I'm not trying to test how far I can turn my head. But just sitting here, I do not have pain, and breathing does not cause pain.
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  2. #2
    Back at it! Capt_Lou's Avatar
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    Originally Posted by Ditermined View Post
    Just so we're clear, everyone has their opinions on stretching before they work out. I 90% of the time pull a muscle when I stretch before a workout and I feel like a fool for stretching upon my arrival the gym. If I do stretch is between workout, but not before the initial workout, it never works for me.

    2 weeks ago, I went to the gym and stretched prior to my max 320 lb shrugs. I usually do this with drop sets to a minimum of 180 lb. The first set I hit the 4th rep and then on 5th I felt a tightness, 7th, I felt pain, I figured it was a pinched nerve. When I dropped the bar on the smith, the pain subsides and immediately disappeared. Went in for a 2nd set and immediately on 2nd rep, pain ensued. It hurt so bad I couldn't put on/take off my shirt, I needed my wife to help me. Breathing was tough, short breaths to get around the paid. Sneezing. burping, made it hurt HICCUPS. On a scale, the pain was 8 of out 10.Immediately took a Voltaren and Methocarbamol heat compression it, pain went away immediately. So periodically throughout the day I have pain, sometimes it will disappear and then come back.

    It hurt when I look any direction that uses that muscle group. It doesn't nearly hurt when I move my arms, but certainly when I shrug. I've been taking Voltaren 3 times a day, vitamins, a Methocarbamol and really hot showers applying most heat on my back. When I sleep is the worst, especially lying on my back. When I get up in the morning, I have to roll left then push with my arm, as lifting my head first to curl at the abdomen only hurts more. I wake up roughly 20-30 times at night because of the pain.

    2 weeks now, the pain isn't nearly what it initially was, its bearable but still discomfort. I had to paint my house that past two days and the exerted work did not affect me the slightest, so I figured the exercise would help to train the rhomboid muscle. I stayed pretty active with 4 cups of coffee each day to keep up what I could burn. Now, any activity which may require touching my chin to my chest or looking in convoluted directions only seems to tug on that specific muscle group bringing the pain back into existence. Not sure how much longer I will be out of the gym, but this really sucks. I am afraid to go into the gym and look in some weird direction due to the frustration of lifting a heavy weight and making the muscle group any more worse than what it is. I guess I am trying to find some additional methods to training the muscle back to good health.

    Pain now is about a 4 out of 10 if I'm not trying to test how far I can turn my head. But just sitting here, I do not have pain, and breathing does not cause pain.
    Pull my right Rhomboid years ago, it is a PIA to rehab and to heal. Mine was deep, even getting a deep tissue massage was barely hitting it.

    Best way to heal it...Rest, ice and Stretch....

    Train around it, if you can.
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  3. #3
    Bored drudixon's Avatar
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    Actually sounds much more like a spasm. The area you described is a trigger point. For that spasm, lay on stomach, chicken wing right arm gently to get shoulder blade out of way and have someone push two fingers slowly but firmly into the trigger point. Follow up with heat and nsaids. Will take a day or two to fully calm down, but relief is almost immediate.
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  4. #4
    Registered User Ditermined's Avatar
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    Originally Posted by drudixon View Post
    Actually sounds much more like a spasm. The area you described is a trigger point. For that spasm, lay on stomach, chicken wing right arm gently to get shoulder blade out of way and have someone push two fingers slowly but firmly into the trigger point. Follow up with heat and nsaids. Will take a day or two to fully calm down, but relief is almost immediate.
    Pain is still there, much like a 1 on scale of ten now. I certainly did tear something, I've been out of the gym for a month. I tried going back to the gym to work around the group, but the group is so large that even lifting light weight caused me to strain a little and bring the pain back to 5-7 on a scale of 10. I put on a bit of stomach weight this month, but should be going back into the gym in a week or so. I have a massage therapist at my work and will be setting up an appointment with them soon for them to determine the best course of action.
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  5. #5
    Weak and foolish OldFartTom's Avatar
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    I hurt my left rhomboid a bit over 25 years ago and did no rehab, didn't see a therapist of any kind and just let it heal. I'm still prone to getting strain injuries and occasionally pain for no good reason from it.

    Don't follow my approach, get to s therapist once it's healed a bit more and do whatever stretches/massage/or whatever you're told to do for it. Good luck
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted, target 69.x Kg, progress poor so far :(
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