Duration of excercises for trap sprain
Printed From: CyberPT - Your Online Physical Therapy Resource
Category: Patient Forum
Forum Name: Head & Neck Injuries/Conditions
Forum Description: Patients can post questions and experiences about head & neck injuries/conditions.
URL: http://www.cyberpt.com/ptforum/forum_posts.asp?TID=355
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Topic: Duration of excercises for trap sprain
Posted By: Jsuggitt
Subject: Duration of excercises for trap sprain
Date Posted: Jan 15 2009 at 1:31am
| First of all thank you soooo much for this site! Ive had pain in my shoulder and neck for nearly a year now and my doctor didnt once mention a trap sprain. Even the physio I saw thought it was a neck problem and didnt give me the proper excercises which didnt help in the slightest. As soon as I started doing the trap stretches I noticed an immediate difference! The only problem is when I started noticing that when I started doing those isometric stretches it did start hurting again intermitently through the day but only slightly compared to before. Is that normal or should I just keep going going with the stretches on thier own for a bit longer? Are the tendons supposed to ache in the same way muscles do when you're trying to re-strengthen them? |
Replies:
Posted By: jen80s
Date Posted: Jan 16 2009 at 8:49am
| Glad to hear you are doing better. Isometric exercises are for strengthening and doesn't stretch the tissue. If you have strained your upper traps (traps assist with cervical side bend and rotation) and you perform strengthening exercises you can sometimes irritate it further. I usaully recommend to my patients to exert less force when pushing their head into their hand with the cervical isometic strengthening exercises to avoid less strain on the affected muscle(s). Also tendons connect muscles to bone. Tendons and muscles can both become inflamed/irritated resulting in pain. |
Posted By: Jsuggitt
Date Posted: Jan 16 2009 at 1:45pm
| Thanks a lot for the help mate. Guess if Im just pushing against a finger rather than my palm I wont be able to exert much force wil I. Any idea how long these kinds of shoulder injuries take to heal? Ive been off weights and Thai Boxing for 9 months which is killing me realy. Ive trained since I was very young you see so this much time off is a shock to the system. |
Posted By: jen80s
Date Posted: Jan 16 2009 at 2:12pm
Yes, the amount of force will be limited given you are pushing against your fingers . As far as when you should be better, it is going to vary for each individual. Advice would be to avoid activities/exercises which makes your condition worse. Break up functional patterns into parts and train that way and than put together for the whole functional pattern. ie. start with very light weight and do punch in front of you -> than with light weight punch higher up -> than heavier weight in front->than heavier weight higher up, etc....-> increase speed/velocity -> incorporate the entire body (ie core, legs, etc..). Definitely don't go back to the Thai boxing until you are fully recovered as you can make things worse  . Good luck!
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