Heal the Pain of Rhomboid Major Easily with Physiotherapy in Manchester

RHOMBOID MAJOR

– WAYS TO HEAL

THE NAGGING PAIN

AROUND THE MUSCLE AT HOME

Haveyoueverfeltpainbeneathornearyourshoulderblade?

This is the bone that runs from your ribcage to the back of your shoulder.

The shoulder blade connects to your spine and ribs through your rhomboid muscle. If the rhomboid muscle gets injured then it can highly affect your mobility. There are many treatments that can help heal the discomfort and one of those treatments can be PhysiotherapyinManchesterandStockport.

If you want to know more about What Rhomboid Muscle is, the Causes of Pain, and 5 exercises and stretches to relieve pain, headover to our previous blog: What is Rhomboid Muscle Pain? 5

TypesofExercisestoRelieveRhomboidMusclePain

SELF-CARE TREATMENT TO LESSEN THE PAIN AROUND SHOULDER MUSCLES:

Stoptheactivitythatcausedyourrhomboidinjury.Youcanrestyourmuscles toallowthemtoheal.Restingwillhelpyouregainyourstrengthandmobility.

Also,massagingtheaffectedmusclesandfoamrollcanaidthepainathome.

Afewoftheselfcaretreatmentsare:

Useanover-the-counterpainrelieverlikenaproxen(Aleve),Motrin(Advil, Motrin),orAcetaminophen[Tylenol].

Every2to3hours,placeanicepackonyourupperback.Youcankeeptheice onyourmusclesfor15to20minutes.Thebesttimetoapplyiceiswithinthe firstfewdaysafterinjury.Itreducesinflammationandpain.

Ifyourmusclesfeeltightaftertheinjury,youcanuseamoistheatingpador warmwashclothtokeepyourmusclestightforupto15minutes.

5 WAYS TO HEAL THE NAGGING PAIN AROUND THE RHOMBOID MAJOR MUSCLE AT HOME

1. GET SOME REST AFTER A HARD DAY OF ACTIVITY

Restforafewdaysifyourpaingetsworsewhenyoudocertainactivities ormovements,suchashousechoresorexercise.Youcanreducepainby stoppinganyphysicalactivity.However,don’tstopexercisingfortoolong. Thesymptomscanalsobeexacerbatedbysittinginoneplacefortoo long,suchasatadesk.Takefrequentbreaks,andthenchangeyour positionsothatyoucan“reset”beforeyougobacktositting.

2. USE HEAT AND/OR ICE THERAPY

Youcanapplycoldtherapytoyourbackusingicewrappedinclothfor around10-20minutes.Betweensessions,youshouldtakeaminimumof twohourstorest.Aheatingpadorheattherapycanbeusedforbetween 15and20minutesforeachtreatment.However,youshouldnotusemore thanonetreatmentatatime.Alwaysincludealayerofprotection betweentheheatoricetoprotectyourskin.

3. USE OVER-THE-COUNTER MEDICATION (OTC)

OTCmedicationscanbeboughtfromyourlocaldrugstoreorgrocerystore withouttheneedforanyprescription.Itcanhelprelievesomepaininthe shoulderblades.

Aspirin,ibuprofen,(Advil,Motrin),andnaproxen(Aleve.AnaproxDS., Naprosyn)aresomeoftheOTCmedicationsthatworktoreduce inflammation.OTCmedicationssuchasTylenol(acetaminophen)mayalso worktopreventoralterpain.Itcanstillposerisks,eventhoughtheydon’t requireaprescription.Therefore,considerconsultingaprofessionalbefore consuminganymedication.

4. DEEP TISSUE MASSAGE

Amusclespasmcancausepainundertheshoulderbladethatfeelslikea tightknot.DeepTissueMassageinStockportcanbeusedtoloosenmuscle painandincreasebloodflowintheaffectedarea.Youcangetreliefbyasking afriend,familymemberorprofessionaltomassagetheaffectedarea.This willhelpreleasetension.

Youcanself-massageyourshoulderbladeusingafoamrollerora racquetball.Youcanalsouseatennisballtodothesamejob.

5. VISIT A HEALTHCARE PROVIDER

Ifnoneoftheabovemethodsiseffectiveinrelievingthepainthenyoumust consultaprofessionalchiropractororaphysiotherapist.AChronicPain Specialistcanevaluateyourpainandcreateaplantostrengthenyourneck, upperback,andcoremuscles.

SELF-RELEASE OF THE RHOMBOID TRIGGER POINT

STEP 1: DISCOVERING THE RHOMBOID TRIGGER POINT

Ifnoneoftheabovemethodsiseffectiveinrelievingthepainthenyoumust consultaprofessionalchiropractororaphysiotherapist.AChronicPain Specialistcanevaluateyourpainandcreateaplantostrengthenyourneck, upperback,andcoremuscles.

STEP 2: UNDERSTAND HOW TO RELEASE THE RHOMBOID TRIGGER

Youwillneedaball,andawalltomassagetheRhomboids.Standstraightup andplacetheballbetweenthewallandyourspine.Holdingontoyour shoulders,crossyourarmsacrossyourchest.Youwillthenbeabletopush theballagainstthewallwiththeRhomboids.Youcanmovearoundtolocate themostsensitiveareas.Forabout30seconds,holdthepositionandthen release.Thiswillindeedhelpyoufeelalittlerelieved.

STEP 3 – HOW TO STRETCH THE RHOMBOID TRIGGER

TherearethreemethodstostretchtheRhomboidmuscle.

Youcanstartbysittingstraightandthentuckingyourheadtoyourchest. Next,youcanroundoutyourupperbackbybendingyourelbows.Thispulls theRhomboidoutwards.

Youcanalsostretcheachside.Forstability,youcansitandkeepyourknees alignedwithyourhips.Tostretchyourrightside,extendyourrightarm outwardsandplaceitbehindtheleftarm.Thismovementwillalsoturnyour uppertorso,allowingyourrightsidetorestontheground.Yourfaceshould beontheleft.Youcanholdthepositionforabout15and30seconds,then release.Makesureyoudoitontheoppositesideaswell.

Lastly,youcanstretchbothsidestogether.Crossyourarmsoveryourchest. Yourbodyweightshouldfalloveryourarmstoincreasethestretch.For30 seconds,holdthepositionandthenrelease.

FINAL TAKEAWAY

Restingwillhelphealrhomboidstrainsandsprains.

Itcantakeseveraldaysorevenmonthstohealdependingontheseverityof yourinjury.

Ifyourpainpersistsafteryouhaveinjuredyourrhomboidmuscle,consulta healthcarephysicianatCTClinic.Forsevereinjuries,surgerymaybe necessaryoryoumightneedtoconsiderothertreatments.

AtCTClinicwehavedesignedaneffectiveCOPAtherapythatiscapableof improvingthequalityofyourlife. Youcanbookanappointmentwithusat(+44)01614597034!

CONTACTUS

(+44)01614597034

https://www.ctclinic.co.uk/

info@ctclinic.co.uk

52BurtonRoad,WestDidsbury, Manchester.M203EB

THANKYOU