Muscle injury

[NorwegianDJ]

I've injured my traps(?) might be lats. The ones on the shoulderblades. On the left shoulderblade, some places. It stings at times, especially when I work my back. Had it for almost 2 months. I think I got it from doing one-arm rows wrong in the beginning. Been having a 3 week back break, didn't fix it. I think it's getting worse.

What do I do?

 

[Alle_Gory]

Lats are near the ribcage but wrapping from your armpits to your lower back.

Traps are from the bottom of your skull, stretching down like a sling to across your back to your shoulder tops. When you shrug, that's traps.

 

[mikeyb]

Go see a physio. By the way, what you describe could also be rhomboids.

 

[NorwegianDJ]

It's probably the traps I think. It stings on the side, on top of the shoulderblade closest to my spine.

 

[mikeyb]

You say you were doing one-arm rows, these directly target the rhomboids:

http://students.clinicalbodyworkers.com/students/Pictures/Muscles/rhomboids2.jpg


In any case none of us are qualified to give you advice so you should go see a physio asap.

 

[NorwegianDJ]

It's probably the traps I think. It stings on the side, on top of the shoulderblade closest to my spine.

 

[Alle_Gory]

It's probably the traps I think. It stings on the side, on top of the shoulderblade closest to my spine.

Shoulder blade is most likely rhomboids. Now, I'm curious if you're in such pain then why do your work it out? Do you want back problems that bad?

Let the muscles heal, maybe get a massage in the meantime. Sounds like you fvcked them up good. Get someone to show you the proper form and weight after you heal, so you don't spend another 2 months in pain.

 

[NorwegianDJ]

Shoulder blade is most likely rhomboids. Now, I'm curious if you're in such pain then why do your work it out? Do you want back problems that bad?

Let the muscles heal, maybe get a massage in the meantime. Sounds like you fvcked them up good. Get someone to show you the proper form and weight after you heal, so you don't spend another 2 months in pain.

True that, what both of you said. It didn't really hurt much untill my last workout, so I'm gonna replace it with something else.. Squats and some other stuff I guess. Didn't mean to doublepost either.

Thanks guys.

 

[Alle_Gory]

It didn't really hurt much untill my last workout

The tissue didn't heal properly and you hit it hard before it was ready. When recovering from an injury, take it easy for awhile! Light(ish) weights, stretching, and lots of movement.

 

[Jack Wealthy]

Its probably your rhomboids, which are responsible for pulling your shoulder blades down and back. Your traps are more supporters then antything else, but the lower trap (levatator) can be injured by one arm rows to.
The difference would be that it would would more to pinch your shoulders up as in a shrug combined with pulling your shoulder blades together.
Foam roller work, active stretching of the shoulder girdle and rest will all help. After rest slowly load the weight back on.
Also, I recently dropped bent over rows and one arm rows, I replaced them with tucked front lever rows. The results are great, it builds up everything so well, and I don't feel any 'pull' like I did with one arm rows. Which is a pity for me, I loved that feeling and one arm rows were my favourite excercise.