The trapezius muscles are triangular in shape and located on either side of your neck.The rib cage base is reached by the muscles from the back of your neck and spine.You can pull your trapezius (which is also referred to as a trap) in a variety of ways, from getting into a car accident to hitting a player on the other team.If you think you have pulled your trap, scroll down to Step 1 to find out how to tell if you pulled it and what to do about it.
Step 1: You should pay attention to any difficulty moving your head or shoulders.
The trapezius is supposed to support your head.The trapezius is going to have a harder time doing its job if you pull it.You might not be able to move your head, neck and shoulders the way you normally do because of this.
Step 2: Keep an eye on your strength in one or both arms.
The trapezius is connected to your arms and is the workhorse that keeps your head up.One or both of your arms might become weak, as if there is nothing supporting them, when your trapezius gets injured.
Step 3: Take a look at the muscles that you feel stiff.
The trapezius muscles contract at the same time when they get stretched too far or torn.It can cause a block of sorts that doesn't allow enough blood to get to the area.It will feel like your muscles have turned to cement if you have a lack of blood.
Step 4: It's a good idea to watch out for pain in the neck and shoulders.
The area gets less oxygen when the trapezius muscles relax because they let less blood into the area.When there is not enough oxygen, the lactic acid builds up and causes pain.The pain can be described as sharp pain, stinging sensation, or feeling like your muscle has been tied into knots.
Step 5: Pay attention to the sensations in your arms.
If you don't have enough blood in the area, you will feel a strange sensation in your arms, which is caused by insufficient blood flow.The muscles in the area are tight.
Step 6: Keep a record of your fatigue.
If you have a tolerance for pain, you might feel less tired than other people who have the same injury.When your body is in pain, your mind goes into overtime trying to find a solution.It can make you feel like you don't have much energy.Someone with a high pain tolerance might feel good, but this doesn't mean they are less injured than someone who is tired.
Step 7: You should know that a pulled trapezius can make it hard to concentrate.
Pain can affect your ability to concentrate.While the pain is not making your ability to concentrate any weaker, your mind might be so busy dealing with it that you feel like you can't focus on anything.The pain you are experiencing might distract you from focusing on something.When someone tells you not to think about an elephant, all you can think of is the elephant.
Step 8: You should look out for any sleep problems.
The pulled trapezius may keep you awake at night.It's not your brain trying to keep you from thinking about the pain, but the actual pain that is keeping you up.You might feel a sharp pain in your back or head when you try to roll over.
Step 9: If you have a headaches at the back of your head, keep an eye on it.
The neck muscles and dura matter are pain-sensitive and cover the brain.Damage to the trapezius muscles can cause headaches because the pain can be felt by the dura matter and the brain can interpret it.
Step 10: Follow the therapy technique.
This is a great way to get your trapezius on the road to recovery.The PRICE therapy is a series of things that you should do.The details of each part of the therapy will be explained in the following steps.Rest.Immobilization.It was compressed.Take it to the next level.
Step 11: It's important that you protect.
.If your trapezius gets hurt more than it already is, it could lead to a more serious injury, such as a tear.This can happen if you don't protect your pulled muscle.If you want to protect your muscle, you should avoid hot baths, heat packs, saunas, and any hot environment as heat causes blood vessels to dilate, therefore increasing the risk of bleeding.excessive movement of the affected area may cause injury.Pressure to the affected area may contribute to further injury.
Step 12: Give your pulled trapezius time to rest.
For at least 24 to 72 hours, avoid any activity that may cause further injury to your pulled muscle.The pain you feel will probably keep you from doing crazy things, but a reminder never hurts.Rest can help promote the healing process.
Step 13: I'm ready to go.
.It's a good idea to give your muscle a rest when it gets injured.A calf muscle can be wrapped against a splint to keep it immobile.The trapezius is harder to wrap.Normally, you won't wrap your trap, but your doctor might recommend that you wear a soft neck brace to keep it from doing further damage.
Step 14: It's a compressed thing.
An ice pack or bag of ice on your neck and shoulders will keep the swelling down and the pain at a minimum.The ice will cause the flow of lymph fluid to increase.The tissue regeneration process involves removing waste from cells and body tissues.For 20 minutes at a time, place your ice pack or back of ice on your trapezius.Wait two hours and put the ice pack back in place.During the first 24 to 72 hours of your injury, you should repeat this process four to five times a day.
Step 15: You can elevate.
The affected area should always be elevated.When you sleep, you should keep your back and shoulders upright.If you put pillows behind you, you will be propped up at a 30 to 45 degree angle.Good blood circulation to the injured area can speed up the healing process.
Step 16: Painkillers can be taken.
Painkillers interfere with the pain signals going through the brain.If the pain signal does not reach the brain, it cannot be felt or interpreted.Simple Painkillers can be bought over-the-counter at a pharmacy.When OTC painkillers don't relieve pain, stronger painkillers are taken.These can only be prescribed by a doctor.
Step 17: Take some non-steroidal anti-Inflammatory drugs.
NSAIDs block specific body chemicals that cause your pulled muscle to become inflamed.The affected area gets inflammation.NSAID's should not be taken in the first 48 hours of injury as they can delay healing.Inflammation is one of the ways your body deals with an injury.Ibuprofen, Naproxen and Aspirin are examples.
Step 18: A physical therapist can help with this.
If you want to strengthen the upper trapezius muscle, you may be referred to a physical therapist.Specific exercises help prevent upper trapezius pain.During the day, the following exercises may be performed with 15 to 20 reps.There are Scapular Pinches.You will be told to move your shoulders back and forth in a circular motion.The shoulder sucks.It is done by raising the shoulders up until it reaches the ears.The neck rotates.Go to the right first and repeat on the other side.
Step 19: Once the trapezius heals, strengthen it with exercises at home.
If your trapezius feels like it has returned to normal, you should begin some gentle exercises to make sure it doesn't get injured again.There are a number of exercises you can do to strengthen your trap.If you don't know if your muscle is fully healed, you may want to consult a physical therapist or muscle specialist.You can try shoulder touches.Stand straight up.If you want your ear to move toward your shoulder, move your head slowly.It is important that your ear is as close to your shoulder as possible.If you want to do the same thing on the other side of your body, hold this position for 10 seconds.Try to touch the chest.Stand straight up.If you tilt your head, your chin should go towards your chest.Make sure that you rest while you do this.For 10 seconds, hold this position.This exercise can be done two or three times a day.
Step 20: If the injury continues, talk to your doctor or physical therapist about surgery.
If your trap has been torn or pulled so severely that it doesn't seem to grow stronger even when you try to strengthen it with exercises, you may need to have surgery.This is only considered when all of the other methods have failed.The trapezius muscle tissue is damaged in the surgery and needs to be repaired.