Anyone rehab a knot in this muscle? I've noticed deep, front shoulder pain for months now during exercises like pulldowns, pec deck, or especially incline chest movements. I realized finally I have a sizeable not in my right infraspinatus. My massage therapist was "impressed."
I've been using a tennis ball on it a few times a day. At first, the area was so tender it would hurt to put any pressure on it and self massaging was brutal. Now the pain is gone, but not the knot. I've also noticed that if I massage it well one day, the next few days I have limited ROM overhead and behind my back.
Anything else I should do? How long do these usually last?