hey?

hey IST I'm having pain under the shoulder blade.
I think I got it from training front levers. Been doing rehab band work and scapular pushups so it has gotten better but still there when I "rest/sag" my arm on my shoulder blade.

Any ideas what I can do? About to throw in the towel and go see an orthopedic. It doesn't interfere with any of my workouts but I stopped working out so it would heal completely. Still have some pain 8 months later.

>pic related is the spot

  1. 4 months ago
    Anonymous

    I mentioned I had pain like this and another anon recommended doing facepulls and stretching the area. My pain may be different though, its only in the morning when I first wake up

    • 4 months ago
      Anonymous

      I'm going to add facepulls. Forgot about that. Thanks

      winging scapula is caused by tendons and muscles pulling the scapula into an awkward position. it can't be fixed with rest.
      In fact resting is often a factor in causing it, sitting and sleeping in certain positions allows your scapula to rest in a specific position which promotes this.
      You must reset your shoulders first. Scapulas are entirely dependent on where the shoulder is located it's 100% their job to move the shoulder.

      Once the shoulder is reset (something you'll have to do hundreds of times daily) you begin to do stretches and strength building exercises which will slowly increase the range of the scapulas mechanical movement while pulling tight the tendons that are allowing the winging.

      This will take months in itself, but the relief is very very noticeable. with diminishing returns obviously.
      things you'll need to stretch and strengthen.
      >rhomboid
      >traps
      >rear delts
      >pecs
      >all shoulder inserts (to keep it simple)

      You shoulder do scapula movements daily and really learn your scapula.
      If there is a popping/rubbing/grinding/or what feels like a speed bump. You still have winging of the scapula or scapular impingement.
      You should really see a physical therapist to get a baseline.

      >In fact resting is often a factor in causing it
      interesting.. yeah I think I will add more band work.

      Buy a lacrosse ball and roll out your rhomboids against a wall. Either that or pay for a deep tissue massage.

      been doing this and it has been helping

      Hey OP, I was getting what I thought what this, turned out my rotator cuff is absolutely fucked. Go and see a physio immediately

      i think my RC is ok only reason is I'm able to boulder v4 routes with no pain

      • 4 months ago
        Anonymous

        Bands are a great idea.
        It stands you will need to do scapula movements chronically though.
        When I went through winged scapula (pinched nerve running through neck).
        I was doing this shit religiously.
        I would stand up, reset shoulders, protract/retract, lift and depress shoulders and hold the position.
        It took like 4 months before I found any relief and any time I moved my arm i had crinkling throughout the shoulder on my right side on my left side I had a pinched nerve that ran to my elbow (tugging sensation when i moved head to the right).
        All of the sudden one day my right shoulder just didn't hurt. It popped a few times when i was testing movements, but it didn't hurt.
        Now i can do tricep behind the back stretch and not have that scapula snap at all.
        My left shoulder took a lot longer, almost 6 months. One day i reset my shoulder and just did a gentle pull towards my right side and there was a very audible pop.
        Bam pinched nerve finally released.

        Here is a problem though with scapular winging.
        You need to stretch and strengthen nearly everything. The problem with this is that you can often over stretch or over strengthen any given muscle.
        You want them all fluid, not too tight, not too loose. You want them to just float on the shoulder and back.
        That's where I think you need to see a physical therapist. Someone who can flat out say "hey your scapula is sitting too low (depressing the scapula) or "hey your scapula sits fine, but your lower rhomboid is tight and changing the pivot point".

        If you aren't 100% confident you can objectively diagnose which muscles you need to work on with stretches and strength training. You need to kind of treat them all like they are weak or tight.
        Hints scapular mobility training.

        I ended up despite everything i've ever been taught about wanting a muscular back stretch my rhomboid to the point of absurdity.
        cont-

        • 4 months ago
          Anonymous

          cont-
          finds out i had multiple pinched tendons running alongside my rhomboid.
          My obsession with developing my back became my nightmare. years of trying to fix rounded shoulders ended up causing me to not be able to actually protract my shoulders to maximum range.

          I spent 3 months stretching protraction, while following it up with retraction strengthening.
          This loosened up my rhomboid like you wouldn't believe which allowed the tendons to glide smoothly.
          I eventually stopped compensating the motions and because of this, my scapula began working as intended.
          So i beg caution.
          just because you want to strengthen a muscle group doesn't mean you don't want to ensure you have maximum opposite mechanics of that muscle group.

          • 4 months ago
            Anonymous

            interesting. thanks for all the advice anon. I'm going to increase the amount of work I do on the scapula and see if that helps before seeing a therapist. Do you have exercises you recommend?

            >been doing this and it has been helping
            How is your posture while at a computer or looking at your phone? Are you hunched forward or looking down a lot? Is your monitor or tv in a position where you are looking up or down at it? The very top of your monitor or tv should be at or slightly below eye level while you are sitting fully upright. If you are constantly looking down at your phone, stop it. If you sleep on your back, get a flat pillow or don't use a pillow.
            I hope this helps.

            I sleep on my back with a thick pillow on my head. Maybe I need to use a smaller pillow. I will try that
            I am hunched for work

            I have the same thing from 15 years of baseball. The face pull guy is correct. Lat pulldowns also helped me

            face pulls it is. anything else you did?

            I saw an orthopedist for my winged scapula and they had me do physical therapy for a few weeks. Now I barely have any pain as long as I warm up properly before lifting. Scapula pushups, resistance band pull-aparts, and wall angels are a must for me before any upper body workout to get my scapula to stay in a retracted position.

            >wall angels
            interesting.. will add that

            https://mskneurology.com/permanently-resolve-scapular-dyskinesis/

            s-summary of that?

            It could be the rhomboid muscle? Or rhombus. Whatever it's called. It's under the shoulder blade. It's hard to reach but there are ways to fix it

            redpill me

            • 4 months ago
              Anonymous

              >anything else
              Look up doorjam stretches. Basically:
              >stand against a door frame or something else thin and tall
              >line up your spine with it and lean against it, maintaining good posture
              >use your fingers to push only your chin down, keeping the neck vertebrae touching the frame
              Should stretch whatever in there is connected to your hurt shoulder blades. Personally it feels great.

              • 4 months ago
                Anonymous

                Forgot to add, you can also use the doorframe to stretch the shoulder blades from the arms. Stand IN the doorframe, high-five the wall with both hands with elbows at right angles, and lean forward.

      • 4 months ago
        Anonymous

        >been doing this and it has been helping
        How is your posture while at a computer or looking at your phone? Are you hunched forward or looking down a lot? Is your monitor or tv in a position where you are looking up or down at it? The very top of your monitor or tv should be at or slightly below eye level while you are sitting fully upright. If you are constantly looking down at your phone, stop it. If you sleep on your back, get a flat pillow or don't use a pillow.
        I hope this helps.

  2. 4 months ago
    Anonymous

    winging scapula is caused by tendons and muscles pulling the scapula into an awkward position. it can't be fixed with rest.
    In fact resting is often a factor in causing it, sitting and sleeping in certain positions allows your scapula to rest in a specific position which promotes this.
    You must reset your shoulders first. Scapulas are entirely dependent on where the shoulder is located it's 100% their job to move the shoulder.

    Once the shoulder is reset (something you'll have to do hundreds of times daily) you begin to do stretches and strength building exercises which will slowly increase the range of the scapulas mechanical movement while pulling tight the tendons that are allowing the winging.

    This will take months in itself, but the relief is very very noticeable. with diminishing returns obviously.
    things you'll need to stretch and strengthen.
    >rhomboid
    >traps
    >rear delts
    >pecs
    >all shoulder inserts (to keep it simple)

    You shoulder do scapula movements daily and really learn your scapula.
    If there is a popping/rubbing/grinding/or what feels like a speed bump. You still have winging of the scapula or scapular impingement.
    You should really see a physical therapist to get a baseline.

    • 4 months ago
      Anonymous

      >sitting and sleeping in certain positions allows your scapula to rest in a specific position which promotes this
      what positions?

      • 4 months ago
        Anonymous

        leaning to one side at all promotes scapular winging as does sleeping on your side or stomach.

        interesting. thanks for all the advice anon. I'm going to increase the amount of work I do on the scapula and see if that helps before seeing a therapist. Do you have exercises you recommend?

        [...]
        I sleep on my back with a thick pillow on my head. Maybe I need to use a smaller pillow. I will try that
        I am hunched for work

        [...]
        face pulls it is. anything else you did?

        [...]
        >wall angels
        interesting.. will add that

        [...]
        s-summary of that?

        [...]
        redpill me

        all kinds man, but effective scapula movements are
        >retraction/protraction, raiseup/lowerdown and external/internal
        first things is to find your scapula elevation, afterwords determine protraction and retraction weakness, finally once your scapula sits properly you work on internal/external rotation.

        i do banded rhomboid stretches for protraction, absolutely favorite. put a band around a pole or doorway. stick your butt against the pole or door and lean forward into a rhomboid stretch. use the band to further provide resistance and push into protraction, slightly raise or lower shoulder to determine if a weakness or tightness is present within the scapulas elevation. often times because of holding our scapula down and back in bench press there is a lot of tightness with protraction into elevation.
        So imagine your arm going straight and your scapula going >>>>>> ^^^^^^^^ around the body.
        I also highly highly recommend doing Cervical Radiculopathy stretches and exercises also. As often there is a lot of neck issues that go into this alongside lat issues and lower back issues.
        I'm going to be real, as you fix scapula problems other problems will begin to show up. It's because you're no longer compensating for movements. So be aware you might not have the strength you had before. that's good because it means you're using your scapula/shoulders/arms as intended.

  3. 4 months ago
    Anonymous

    Buy a lacrosse ball and roll out your rhomboids against a wall. Either that or pay for a deep tissue massage.

  4. 4 months ago
    Anonymous

    Hey OP, I was getting what I thought what this, turned out my rotator cuff is absolutely fucked. Go and see a physio immediately

  5. 4 months ago
    Anonymous

    I have the same thing from 15 years of baseball. The face pull guy is correct. Lat pulldowns also helped me

  6. 4 months ago
    Anonymous

    I saw an orthopedist for my winged scapula and they had me do physical therapy for a few weeks. Now I barely have any pain as long as I warm up properly before lifting. Scapula pushups, resistance band pull-aparts, and wall angels are a must for me before any upper body workout to get my scapula to stay in a retracted position.

  7. 4 months ago
    Anonymous

    https://mskneurology.com/permanently-resolve-scapular-dyskinesis/

  8. 4 months ago
    Anonymous

    It could be the rhomboid muscle? Or rhombus. Whatever it's called. It's under the shoulder blade. It's hard to reach but there are ways to fix it

  9. 4 months ago
    Anonymous

    Could be a tight serratus anterior
    Try some releasing methods and report back

    • 4 months ago
      Anonymous

      I'd also like to add that I've noticed most people struggle with back issues because these back/scapula muscles are always strained by the tight muscles in the front
      Massaging the back muscles will only give small relief and the solution should be to release all the tight stuff in the front and setting the should back to it's right position

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