4 Ways to Treat a Trapezius Stretch

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

The trapezius muscles are a triangular-shaped band of tissues found on the back, on either side of the neck. These muscles run from the base of the neck along the spine, reaching the base of the rib cage. It can happen to stretch the harness in several ways: due to a car accident or during a game, colliding with the opponent. If you think you have stretched your trapezius, start reading from step 1 to find out how to be sure and what to do next.

Steps

Method 1 of 4: Identify the Early Symptoms of Trapezius Stretch

Step 1. Pay attention to head and shoulder movement difficulties

The task of the trapezius is to support the head. When you injure your trapezius by stretching it, it won't do its job well. As a result, you may find that you are unable to move your head, neck and shoulders as well as you normally do.

Step 2. Check that you have not lost strength in one or both arms

In addition to doing the head support work, the trapezius is also connected to the arms. When injured, it is possible for one or both arms to weaken, as if nothing supports them.

Step 3. Notice any muscle spasms or hardness

When the trapezius fibers are stretched too much or torn, they contract and tighten at the same time. When this happens it is possible that a kind of blockage is created that limits the circulation of blood in that area.

This lack of blood can cause muscle spasms (you will feel small twitches under the skin) or hardening (you will feel the muscles very hard)

Step 4. Look out for pain in the neck and shoulders

As mentioned earlier, when the muscle fibers in the trapezius contract, they restrict circulation to that area and this means that less oxygen reaches the area. The latter helps break down lactic acid which, as a result, builds up and causes pain if not enough oxygen arrives.

The pain can be described as a twinge or as if the muscle is knotted

Step 5. Pay attention to the tingling in the arms

In addition to the muscle spasms and pain caused by poor blood circulation, this disorder also causes an unusual tingling sensation in your arms. This happens because the muscle fibers in the area are contracted.

Method 2 of 4: Identify Advanced Symptoms of Trapezius Stretch

Step 1. Do you feel tired?

Depending on your pain tolerance, you may feel more or less tired than others who have suffered the same injury as you. This is because, when you feel pain, your mind works overtime to try to control the pain itself. As a result, you may feel very tired and experience a loss of energy.

Those with a high pain tolerance may not feel this energy drop, but it does not mean that the injury is less severe than those who feel tired

Step 2. A trapezius strain can reduce your ability to concentrate

In addition to making you feel fatigued, pain can also affect your concentration. While it doesn't directly affect your ability to focus, your mind may be so busy with pain that it gives you the psychological impression that you can't focus on anything.

Even when you try to focus on something, the pain you feel may be distracting

Step 3. Do you feel sleepy?

You probably can't get a good night's rest due to stretching. In this case it is not the brain's fault, but the pain itself that doesn't make you sleep.

You may experience severe pain in your back or head every time you try to turn around

Step 4. Do you experience pain in the back of your neck?

The trapezius are connected to the muscles of the neck and the dura mater (a thin, pain-sensitive tissue that covers the brain). Any damage to the trapezius can cause headaches because the pain is easily felt by the dura mater and the brain.

Method 3 of 4: Treating the Trapezius

Step 1. Follow PRICE therapy

This is one of the best ways to heal the trapezius. PRICE therapy actually involves a series of steps. Below we will go into the details of the therapy, which includes:

• Protection.

  

• Rest.

  

• Immobilization.

  

• Compression.

  

• Elevation.

Step 2. Protect the trapezium. If the trapezius gets injured more than it already is, you risk the tear. To prevent this from happening, you will need to protect your stretched muscle. Therefore, avoid the following elements:

• Heat: Avoid hot baths, hot packs, saunas, or hot environments that can cause vasodilation and consequently increase the risk of bleeding.

  

• Other movements: Any excessive movement of the affected area can worsen the injury.

  

• Massage: Pressure on the affected area can make the situation worse.

  

Step 3. Rest the trapezius well

You should avoid any activity that may worsen the injury for at least 24 to 72 hours. The pain you will feel should automatically advise you not to perform incorrect movements, but it is best to remember this. Rest helps promote the healing process without causing further damage to the injured muscle.

Step 4. Immobilize the trapezium. As mentioned earlier, it is best to let the injured muscle rest. Normally, you can bandage an injured muscle, such as a calf, with a splint to hold it in place. The trapezius is more difficult to bandage. In fact, you don't normally bandage your trapezius, but your doctor may recommend that you wear a soft neck brace to keep it in place and limit further damage.

Step 5. Apply a cold compress to the trapezius

Ice your neck and shoulders to limit swelling and pain. The ice will stimulate the flow of lymphatic fluid, which carries important nutrients to the damaged tissues in the injured area. Lymphatic fluid also removes waste from cells and tissues, an important function during the regeneration process.

• You should hold the ice on the trapeze for 20 minutes at a time. Wait 2 hours and then apply it again.

  

• You should repeat this process 4-5 times a day for the first 24-72 hours after the injury.

  

Step 6. Lift the muscle

Make sure the affected area is always raised. If you have a trapezius injury, you should keep your back and shoulders slightly elevated when you sleep. Try to keep plenty of pillows behind you so that you can rest at a 30-45 ° angle. This will stimulate blood circulation in the injured area and promote healing.

Step 7. Take a pain reliever

Pain relievers work by blocking and interfering with pain signals that go to the brain. If the pain signal does not reach the brain, it cannot be interpreted and felt. Pain relievers are classified like this:

• Simple pain relievers: You can buy them at a pharmacy without a prescription and they include acetaminophen.

  

• Stronger pain relievers: You can take them when the pain is not being relieved by over-the-counter pain relievers. They can only be prescribed by a doctor and include codeine and tramadol.

  

Step 8. Try non-steroidal anti-inflammatory drugs (NSAIDs)

The latter work by blocking specific chemicals that cause inflammation of the stretched muscle. However, you shouldn't take them within the first 48 hours of injury, as they delay healing. In this first stage, inflammation is one of the ways the body handles the injury.

Other examples include ibuprofen, naproxen, and aspirin

Method 4 of 4: Reinforce the Trapezius

Step 1. See a physical therapist

To strengthen the trapezius muscle and maintain its optimal function, you may want to seek help from a therapist. Specific exercises help prevent pain. You can perform the following exercises in 15-20 repetitions per hour throughout the day.

• Movements of the shoulder blades. You will be instructed to move your shoulders back in a circular motion and then bring your shoulder blades together.

  

• Shrug. You can do this by shrugging your shoulders up to your ears and then returning them to their position.

  

• Neck rotations. Rotate your head to the right first and then repeat on the other side.

  

Step 2. Strengthen the trapezius with exercises at home once healed

When it seems to you that the trapezius has returned to normal, you should do some light exercises to avoid new injuries in the future. You can do many exercises for this purpose. You may want to consult a physical therapist or medical specialist before doing these exercises if you are not sure if you are completely healed.

• Try touching the shoulders. Stand with your shoulders relaxed. Slowly look forward and then move your head so that your ear approaches one shoulder. You should bring your ears as close to your shoulders as possible without feeling pain or feeling like you are trying too hard. Hold this position for 10 seconds and then repeat the same exercise on the other side of the body.

  

• Try touching your chest. Stand with your shoulders relaxed. Slowly tilt your head forward so as to bring your chin towards your chest. Make sure your shoulders remain low and at rest during this exercise. Hold the position for 10 seconds. Repeat this exercise 2-3 times a day.

  

Step 3. Talk to your doctor or physical therapist about possible surgery if this injury recurs often

If you have suffered a severe strain or tear in the trapezius, you may need surgery, particularly if you are unable to strengthen it despite the exercises. This solution is only considered when all other methods have failed. The surgery repairs and reconnects the damaged tissues of the trapezius to facilitate the recovery of its functions.