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By (user no longer on site) OP   
over a year ago

So think I pulled a muscle in my left rhomboid at the gym yesterday and it's hurting like bitch today

Advice please. Do I use a heat pack or an ice pack to help soothe it?

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By (user no longer on site)
over a year ago

My advice is never go to the gym, it’s just not worth risking it

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By (user no longer on site)
over a year ago

Immediate injury rest and ice.

Once pain reduces, rehab with deep tissue, mobility then ice. IMO

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By (user no longer on site)
over a year ago

RICE!

Rest

Ice

Compression

Elevation

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By (user no longer on site) OP   
over a year ago


"My advice is never go to the gym, it’s just not worth risking it "

Alas, hindsight is a wonderful thing

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By (user no longer on site) OP   
over a year ago

I think I may have made a mistake in not treating it straight away and trying to sleeping it off

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By (user no longer on site)
over a year ago

Do you mind if I ask what you did to pull it?

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By (user no longer on site) OP   
over a year ago


"Do you mind if I ask what you did to pull it? "

I think I did it on the overhead press, might have stretched back slightly too far when it was above me

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By (user no longer on site)
over a year ago

The glucosamine gel at Holland and Barrett is very good, along with the advice you’ve had for RICE.

Hope it’s better soon

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By *igRajMan
over a year ago

wolverhampton

Ouch!

I did something similar, what worked for me was heat and few stretches.

Try using a foam roller to help with the stiffness.

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By (user no longer on site) OP   
over a year ago

Thanks for the advice guys, as to do some cleaning and shopping so just took a couple of painkillers for now but icing and resting it now

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By *hilloutMan
over a year ago

All over the place! Northwesr, , Southwest

What exercise were you doing? Shoulder press?

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By (user no longer on site) OP   
over a year ago


"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

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By *ophieslutTV/TS
over a year ago

Central

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


"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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By *ophieslutTV/TS
over a year ago

Central


"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 (user no longer on site) OP   
over a year ago


"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 (user no longer on site) OP   
over a year ago


"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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By *ittle_brat_evie!!Woman
over a year ago

evesham

Both alternately

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