Trapezius Muscle.

stars2shame started this discussion · 10/22/2009

So I hurt my trapezius muscle. I thought I was warm enough to start practicing my inverts but I guess not because the pain was so intense, it brought me to tears, and I couldn't move for 2 days( i have been through child birth and meningitis, so I know pain). I went to the doctor and she told me what is was, gave me an anti inflammatory and sent me to a massage therapist. Today is day 4 and it is feeling so much better but now I'm afraid I'll hurt it again, I can't wait to get back on the pole but I want to be safe. Has anyone else experienced this? Does anyone know if strengthening my traps will help prevent injury? or know of any good exercises to help make it stronger?? Any advice would help. (I told my doctor I'm not an exotic dancer and I do it for fun but she looked at me real funny and told me I "probably shouldn't engage in that activity any more" but yeah right, I don't think she understands pole passion.) Thank you!!

10 replies

Poleluver · 10/22/2009
Keep us updated, hope you feel better, and as I have spent over 20 mins trying to find even more new videos, i don't think she understands either!
Veena · 10/23/2009
Awwww feel better soon. Shoulder shrugs are a good exercise for the traps. Do them slow and controlled. 😀
FridaSiren · 10/23/2009
i suffered for years. at first it would only happen 2 or three times a year but it eventually got to the point where the muscle would just freeze up by even the simplest movements, or if the weather changed or whenever it felt like it. the pain was excruciating and i wouldnt be able to move my arm or head for days, somtimes i couldnt even hold up my head anymore and would just have to lay down until the worst would past. i don´t mean to scare you, just alert you that unless you take it seriously and do some preventive stuff it will happen again and may become worse. in my case i had an underlying problem with my cervical vertabrae that was forcing the trapezium to overwork itself, plus i always carried around too much weight (heavy backpacks, shopping bags, beer crates) and i was going through a very stressfull time in my life. stress is really bad for your back and neck muscles. my trapezium felt like a rock. good news is exercise is good! it can become a vicious cycle if you don´t use the muscle. because of the pain i ended up using it less and less wich just made it weaker which then made it more prone to seizing up. get an x-ray to eliminate any spinal injuries. always warm up really well. exercise but dont overdo it, a fisio-therapist would be the best person to give you the best exercises. get a good massage regurly. relax and avoid stress. avoid carrying weight on just one side(ex: big heavy shoulder bags).dont eat junk food (bad bad toxins) and drink lots of water. dont give up pole dancing. pole dance actually made me feel better, it works all the muscles in your back making them stronger and if its something you love it will have a relaxing effect. of course if you feel the knife starting to stick in your back or your sore from your last pole workout, rest for a few days. ice helps alot also when the muscle first seizes up 10min 4-5 x a day. sorry for the really long post! good luck and get well soon! 🌸 frida 🌸
Sanchara · 10/23/2009
Through warmup is super important; once you've done your general cardio stuffs there is a good stretch you can do that will stretch the traps, and help align the neck (although no amount of physio/stretching can repalace your regular chiropractor visits) sit in a chair with your feet flat on the floor reach one arm straight down from the shoulder and grab onto the bottom of the chair, gently lift and tilt your head away from that hand (you should feel the stretch down the side of your neck) then slowly turn your chin so that you are looking at the boob oposite the hand that's hanging onto the chair. (this should stretch the trap itself and down into your back) I was given this exercise by a physiotherapist when I was at an international Equestrian Vaulting competition and didn't have access to a good chiropractor. ps. I tottaly feel your pain when it comes to doctors. It seems like they think that being an atlete is unhealthy.
SissyBuns · 10/23/2009
I feel your pain as i am just getting over an invert injury too LOL. I second Veena's suggestion of shoulder shrugs, you can do them weighted too. My traps are always tight and I "self massage" them a lot, like while I'm reading or watching tv...or watching pole videos LOL. Make sure you're all healed up before you try anything that could reinjure it again. Does it still hurt now? Mmmm, I bet that massage felt sooooo good. 😀
stars2shame · 10/23/2009
Thank you everyone! I'm feeling much better today. I woke up this morning with no pain, just a little tightness. I tried the stretches and it feels great, like it really stretches the spot that was in pain. I'm going to do the shoulder shrugs and stretches, and make sure I warm up REALLY WELL before I start practicing difficult moves. I have had this happen before and I never want it to happen again, it was completely debilitating! I also can't move my neck and have to just sit there in pain. Lying down for me hurts even more, which means sleepless nights. Yuk. Anyway, today I am going to practice transitions and floor work, and maybe some beginner spins and work slowly back to practicing inverts, all the while still exercising my arms and abs cause I don't want to lose any strength. I cannot believe how my arms and stomach have changed shape since starting to pole, it is incredible! Thank you everyone for your help! I hope your feeling better soon Sissy!
Veena · 10/23/2009
If it is something that happens often it could be a nutritional issue. A deficiency can cause muscles to cramp up. And yes do the shrugs with weights, if you don't have weights you could start with holding a gallon of milk. 🥂
Sanchara · 10/23/2009
Thats right! I tottally forgot about that! Veena, It's potasium right?
Veena · 10/23/2009
yes that among others even calcium! 🌸 Thats right! I tottally forgot about that! Veena, It's potasium right?
Mindy4pole · 10/24/2009
When I got into poling many nights a week, I got BAD leg cramps. I started taking magnesium, and haven't had any more problems. Mindy