Logan Steele
The trapezius muscle, also known as the traps or trapezoid muscle, is a large muscle in the upper back that helps with neck and shoulder movement and maintaining posture. A trapezius strain can be caused by an acute injury, such as a bad fall, or from long-term overuse. Symptoms of a trapezius strain include muscle spasms, pain, stiffness, swelling, and a limited range of motion in the neck and shoulders. To heal a trapezius strain, it is recommended to rest, apply ice, and gently stretch and strengthen the muscle. More severe injuries may require physical therapy, massage, or other interventions. It is important to be patient and consistent with recovery efforts, as healing times can vary depending on the severity of the injury, age, and overall health.
| Characteristics | Values |
|---|---|
| Healing | Rest, ice, heat, elevation, painkillers, NSAIDs, physiotherapy, massage, chiropractic adjustments |
| Prevention | Stretching, strengthening exercises, yoga, pilates, maintaining a healthy weight, warming up before exercise |
| Symptoms | Muscle spasms, pain, swelling, inflammation, tightness, stiffness, limited range of motion, trouble turning the head, tingling or weakness in the arms, fatigue |
| Causes | Acute injury, overuse, rigorous and repetitive activity, stress, poor posture, nerve damage |
| Anatomy | Two large muscles in the upper back, triangular shape, three sections (upper, middle, lower), connects to skull, spine, ribs, and shoulder bones |
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What You'll Learn
Stretching and strengthening exercises
- Shoulder touches: Stand straight with relaxed shoulders. Slowly move your head so that your ear approaches your shoulder without causing pain or strain. Hold this position for 10 seconds, then repeat on the other side.
- Shoulder stretch: Press down on your left shoulder with your right hand while leaning your head to the right. Hold this stretch for about 20 seconds, then repeat on the other side.
- Shoulder shrugs: Stand erect while holding dumbbells at your sides. Elevate your shoulders while focusing on contracting the upper trapezius muscle.
It is important to perform these stretches gently, avoiding jerky movements and bouncing. Hold each stretch for 15 to 30 seconds, creating tension but not pain. Additionally, be mindful when exerting your arms and shoulders when lifting heavy objects.
To strengthen the trapezius muscle, consider the following exercises:
- One-arm row: Bend your torso forward to approximately a 30-degree angle, with one knee on a bench and the other foot on the floor. Pull a dumbbell towards the ipsilateral lower rib while keeping the other arm extended for support.
- Upright row: Stand erect with dumbbells hanging in front of your body. Lift the dumbbells towards your chest in a vertical line, close to your body, while flexing your elbows and abducting your shoulders.
- Reverse flies: Lie prone on a bench at a 45-degree angle with your arms pointing towards the floor.
These exercises can aid in healing and preventing trapezius strain. However, it is important to consult a physical therapist or muscle specialist before beginning any exercise routine, especially if you are unsure about the healing status of your muscle.
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Rest and ice
Rest
Resting a strained trapezius muscle is important for allowing the injury to heal. It is recommended to rest for a few days, avoiding activities that cause pain, bending, lifting your arms, and shrugging. This does not mean you need to stay in bed, but you should refrain from any movements that cause pain in the trapezius muscle. Depending on the severity of the injury, you may need to rest the muscle for a few weeks before attempting any stretching or strengthening exercises.
Ice
Applying ice to the injured area can help reduce blood flow and decrease inflammation, which in turn reduces pain. Ice should be applied as soon as possible after the injury, for 15 to 20 minutes at a time, every few hours. It is important to note that ice can cause temporary stiffness, making it more difficult to move your shoulder or neck. Additionally, ice should not be applied in the first 48 hours if there are any open wounds, as it can delay healing.
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Painkillers and NSAIDs
Non-steroidal anti-inflammatory drugs (NSAIDs) are another option to help with trapezius muscle injuries. NSAIDs work by blocking specific body chemicals that cause the affected area to become inflamed. NSAIDs should not be taken in the first 48 hours of injury as they can delay healing. This is because inflammation is one of the ways the body initially deals with an injury. Examples of NSAIDs include Ibuprofen, Naproxen, and Aspirin.
Kinesiology taping is another low-risk option that may provide some relief. This involves having elastic kinesiology tape wrapped around the painful area, which may reduce pressure on the muscle. A small study found that taping significantly reduced subjective pain sensation.
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Physical therapy
When dealing with a trapezius strain, it is recommended to seek professional help from a physiotherapist or chiropractor to develop a treatment plan. The severity of the injury, age, overall health, and adherence to the treatment plan will determine the healing timeline. Mild strains typically heal within 7-10 days with conservative treatment, while more severe injuries may take several weeks or even months to fully recover.
Specific exercises can aid in preventing and managing upper trapezius pain. These exercises can include gentle shoulder stretches, yoga, and Pilates. It is important to be careful when performing these exercises, avoiding jerky movements and bouncing. For example, one stretch involves pressing down on the left shoulder with the right hand while leaning the head to the right and holding for about 20 seconds. This can be repeated on the other side. Another exercise is shoulder touches, where you stand straight with relaxed shoulders, slowly move your head so that your ear moves toward your shoulder, and hold this position for 10 seconds on each side.
In addition to stretches, other physical therapy interventions may be recommended by a healthcare provider. These can include massage, chiropractic adjustments, or dry needling, a technique that involves inserting fine needles into specific trigger points to release muscle knots and reduce pain. Kinesiology taping is another low-risk option that may provide relief by reducing pressure on the muscle.
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Kinesiology taping and dry needling
Kinesiology taping is a method used to alleviate pain and improve muscle strength in the trapezius muscle. It is often used as a form of rehabilitation after an injury or as a way to prevent future injuries. The tape is applied to the upper trapezius, which can help to reduce pain and improve muscle function. This is done by reducing trigger point irritability and increasing scapular elevation strength.
Kinesiology Tape (KT) can be used to reduce pain, alter dysfunctional movement patterns, and increase strength. It is often applied at the end of a session to reinforce release and activation interventions. The tape can also provide a competing stimulus that may help reduce the perception of pain.
The Brookbush Institute has developed specific taping techniques for those with Upper Body Dysfunction (UBD). The first tape relieves tension in the descending part of the trapezius muscle, promoting circulation in the neck region and providing a relaxing effect. The second tape is applied to the levator scapulae muscle, which elevates the shoulder blade, and is usually applied to both sides.
Dry needling is a technique used by health professionals to treat neck pain and improve local microcirculation. It involves inserting thin needles into the skin to target myofascial trigger points (MTrPs) in the trapezius muscle. This can help to reduce pain and improve muscle function, as well as treat chronic myofascial pain. Dry needling has been shown to be effective in reducing neck pain in office workers, with no reported side effects.
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Frequently asked questions
The trapezius muscle, or traps, is a large muscle in the upper back that helps with posture and movement of the head, neck and back.
Symptoms of a trapezius strain include muscle spasms, pain, stiffness, tightness, swelling and inflammation. You may also experience a limited range of motion, and trouble turning your head.
A trapezius strain can be caused by an acute injury, such as a fall, or from long-term overuse. Overuse can be caused by repetitive, low-impact activities, or rigorous and repetitive activity such as heavy weightlifting.
Healing a trapezius strain may require rest, ice, heat, painkillers, elevation of the affected area, and gentle stretching exercises. For more severe strains, you may need to consult a physiotherapist or chiropractor for a treatment plan.
To prevent a trapezius strain, you should focus on staying healthy. This includes exercising, stretching, and maintaining a healthy weight. You should also warm up properly before exercising, and stop if you feel pain.
