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One of the most important injury prevention steps you can take is to properly warm up before exercise. Though a relatively recent innovation, kinesiology has proven in some research to help relieve a trapezius strain. This will help reduce trapezius pain and strengthen the muscle to prevent future injuries. In addition, you can perform exercises and make postural changes to reduce upper trap pain effectively. People with constrained work postures are also at risk of developing trapezius symptoms. Heat can also boost the healing process and reduce pain. This will help take you out of the shoulders-forward slump. Stretching and trigger point release are effective for trapezius pain relief. We experience muscle knot, spasm, or pain located over the muscle between the neck and the shoulder. A therapist can help identify the underlying cause of your muscle issues and find solutions to help prevent re-injury. PRP recovery time of injections into the joint (intra-articular) are fairly quick with only 3-5 days of soreness and possible swelling. Burning. 2023 Functional Performance Physical Therapy All rights reserved. Although ice helps decrease pain, it can temporarily cause increased stiffness, making it more difficult to move your shoulder or neck. For example, trapezius pain can lead to sinus discomfort. It looks like a trapezoid (a shape with four sides, two that are parallel). Trapezius Strain: Causes, and Treatments for Trapezius Muscle Pain During the exam, your doctor will ask you to move your arm and neck into different positions. I have a fracture in my vertebrae she injected something that did not gave me ANY relief. It also stabilizes your spine and helps with posture. And it also refers pain to another area of the body. Lie on your stomach with one arm hanging straight down on the end of the table or bed with palms facing in. bjsm.bmj.com/content/bjsports/54/2/72.full.pdf, ncbi.nlm.nih.gov/labs/pmc/articles/PMC4602325, orthoinfo.aaos.org/en/diseases--conditions/sprains-strains-and-other-soft-tissue-injuries/, uhs.berkeley.edu/sites/default/files/neckpain.pdf, orthoinfo.aaos.org/en/recovery/rotator-cuff-and-shoulder-conditioning-program/, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Stretches to Loosen Your Trapezius Muscles, What to Know About Trapezius Trigger Points, How to Massage a Sprained Ankle Correctly, 8 Best Wrist Braces: For Carpal Tunnel, Wrist Pain & More.