Please help with strain recovery tips!!

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    Please help with strain recovery tips!!


    Hi guys,

    While doing push presses, I feel like I either pinched a nerve behind my shoulder blades or strain the lower part of my trap. Looking to the left and sometimes even straight ahead aggravates it.

    I don't stretch before training, I just do a few warmup sets with light weight, but stretch afterwards.

    I stopped training pretty soon thereafter and took a long hot shower, and now i have a cold pack on the area.

    How can I recover from this? I need the gym to get all my pissed off daily life frustrations out!!!

    thanks bros

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    Rest, ice, moderate stretching, nsaids, and a foam roller will help. Give it a few days, don't do anything that aggravates it and ease back into your workouts.
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    Quote Originally Posted by HATEFULone View Post
    Rest, ice, moderate stretching, nsaids, and a foam roller will help. Give it a few days, don't do anything that aggravates it and ease back into your workouts.
    I'd also add in rotator cuff work to this. It could easily be a strain of the subscapularis.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    I'd also add in rotator cuff work to this. It could easily be a strain of the subscapularis.
    Thanks for the replies guys.

    I gave up doing heavy weighted dips a long time ago because of rotator cuff tenderness, and stopped going behind the neck with presses also. A couple years ago I added in the DC rotator-cuff stretch where you hold a broomhandle in front of you and rotate it over your head and to your back. This is the first time I've had any back/shoulder strain

    Had a ****ty time sleeping last night, wish i could bring a cold pack to university, heh.
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    Quote Originally Posted by HATEFULone View Post
    Rest, ice, moderate stretching, nsaids, and a foam roller will help. Give it a few days, don't do anything that aggravates it and ease back into your workouts.
    Good advice.
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