RICE is ideal but you could also use some heat, as you're now some time on from the immediate point of the injury.
Light stretches will be good and aim for both sides to be done, for balance.
You can alternate between hot and cold, as they both stimulate blood flow to the area, which will aid recovery.
A topical pain gel may reduce the pain level. As would other painkillers. |
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By (user no longer on site)
over a year ago
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"What exercise were you doing? Shoulder press?
Yeah, it was my first exercise of the session too so felt it a bit during the rest of the workout  "
Shower over your shoulder, alternate cold hot.
Always wise to warm up before doing weight lifting.
Ibroprufen and paracetamol for two days. Max dose each. |
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By *hilloutMan
over a year ago
All over the place! Northwesr, , Southwest |
"What exercise were you doing? Shoulder press?
Yeah, it was my first exercise of the session too so felt it a bit during the rest of the workout "
Is it one side only or bilateral? Between shoulder blade and spine? |
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"What exercise were you doing? Shoulder press?
Yeah, it was my first exercise of the session too so felt it a bit during the rest of the workout "
Obviously always warm up thoroughly first as well as potentially doing some stretching |
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By *oeBeans OP Man
over a year ago
Derby |
"What exercise were you doing? Shoulder press?
Yeah, it was my first exercise of the session too so felt it a bit during the rest of the workout
Is it one side only or bilateral? Between shoulder blade and spine?"
It only on my left side on the trap muscle. |
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By *oeBeans OP Man
over a year ago
Derby |
"What exercise were you doing? Shoulder press?
Yeah, it was my first exercise of the session too so felt it a bit during the rest of the workout
Obviously always warm up thoroughly first as well as potentially doing some stretching "
I always thought static stretching can be was leads to muscle injuries? I usually do a couple of warmup sets on a lighter weight before doing my proper sets. |
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By *hilloutMan
over a year ago
All over the place! Northwesr, , Southwest |
"What exercise were you doing? Shoulder press?
Yeah, it was my first exercise of the session too so felt it a bit during the rest of the workout
Is it one side only or bilateral? Between shoulder blade and spine?
It only on my left side on the trap muscle."
It's not uncommon to stretch the suprascapular nerve or dorsal scapular nerve when doing overhead weightlifting. That could cause scapular pain or rhomboid pain. It's more common than you'd think.
Was the load particularly heavy? |
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Advice please. Do I use a heat pack or an ice pack to help soothe it?
