T Nation

Removing Adhesions/Scar Tissue

long story short, a while back i used to do alot of heavy shrugs, without much (or any) warmups. I’ve created a hell of a problem in my neck/trapezius area, and I can feel a “lump” of some kind right where my lower trap and scapula area meet. I saw an ART practioner a few times (3 weeks, 2x week) and I noticed a definite improvement. however i currently can’t afford to see him anymore. So I’m wondering what I could do at home to help this.

I know I have a weakness in my scapular area and lower traps, I’ve been doing some activation exercises (wall slides, scap pushups) with some success, but i’d really like to bring up these weak areas and maybe the problem will resolve itself.

as of right of, any very strenuous upper body exercise (pullups, heavy benching, etc) makes that area on my back flare up for SEVERAL days and the pain is unbearable at times. I’ve tried staying out of the gym, for 3 straight weeks, without any change.

if anyone can offer up some advice i’d appreciate it, thanks.

Get a lacrosse ball or tennis ball, lean your back against it on a wall, and roll around on the spot. You can also leave the ball stationary on your problem spot and move your arm around.

You may want to take it easy on the heavy pressing and pullups until you get everything working properly. Here’s a cool shoulder rehab video from dieselcrew that may help too:

  1. Stop doing anything that agravates it. It will be jsut that much longer till it loosens up enough.

  2. Buy a tennis ball, lay on top of it, and roll it around that knot while pulling the corresponding arm over your body to expose it. I have a knot in the same place, the ball will work wonders. It may not get rid of it completely, but will reduce the size and tension.

cueball

Edit: Doug beat me to it.

[quote]whitedime wrote:
long story short, a while back i used to do alot of heavy shrugs, without much (or any) warmups. I’ve created a hell of a problem in my neck/trapezius area, and I can feel a “lump” of some kind right where my lower trap and scapula area meet. I saw an ART practioner a few times (3 weeks, 2x week) and I noticed a definite improvement. [/quote]

I have a knot in a similar place. Interesting enough I went for a deep tissue massage on monday, and my masseuse was a beast. She elbow grinded the knot with all her weight behind it. Even face down on the mat I saw bright flashes behind my eyelids because of the pain. The tennis ball is a poor substitute, I prefer a lacrosse ball to really grind it out. If my insurance copays didnt suck I would see about going to an ART spot. For another $25 I could get a deep tissue massage for an hour.

[quote]Frank Castle wrote:
whitedime wrote:
long story short, a while back i used to do alot of heavy shrugs, without much (or any) warmups. I’ve created a hell of a problem in my neck/trapezius area, and I can feel a “lump” of some kind right where my lower trap and scapula area meet. I saw an ART practioner a few times (3 weeks, 2x week) and I noticed a definite improvement.

I have a knot in a similar place. Interesting enough I went for a deep tissue massage on monday, and my masseuse was a beast. She elbow grinded the knot with all her weight behind it. Even face down on the mat I saw bright flashes behind my eyelids because of the pain. The tennis ball is a poor substitute, I prefer a lacrosse ball to really grind it out. If my insurance copays didnt suck I would see about going to an ART spot. For another $25 I could get a deep tissue massage for an hour. [/quote]

I have actually never held a lacrosse ball. I would assume it’s more solid, yes? I’ve noticed with the tennis ball since I’m accustomed to the pain it’s squishes a little more than I’d like.

I’ll give the lacrosse ball a try. Maybe I can make some more headway. I really haven’t been able to shrink my knot any more in a few months.

Also, I didn’t realize ART could be covered by insurance. Or maybe it varies from provider to provider, dunno. Have you ever had ART performed or has it always been cost prohibitive? If you have, how does it compare to deep tissue?

cueball

http://www.T-Nation.com/readTopic.do?id=1259323
great article for you…

[quote]cueball wrote:

I have actually never held a lacrosse ball. I would assume it’s more solid, yes? I’ve noticed with the tennis ball since I’m accustomed to the pain it’s squishes a little more than I’d like.

I’ll give the lacrosse ball a try. Maybe I can make some more headway. I really haven’t been able to shrink my knot any more in a few months.

Also, I didn’t realize ART could be covered by insurance. Or maybe it varies from provider to provider, dunno. Have you ever had ART performed or has it always been cost prohibitive? If you have, how does it compare to deep tissue?

cueball[/quote]

Lacrosse balls are harder, yes. A very solid rubber with next to no give. Slightly larger diameter as well. The OP started talking about ART, I have never had it done. What I meant by the statement about ART was that my specialist copays are $50 per visit. So, assuming ART was actually covered by insurance (no idea), I would pay $50 a visit. For $75 I could go and get a full hours deep tissue massage, complete with hot hippie chick as my therapist. True deep tissue massage is supposed to be a form of myofacial release. Im sure there are some differences.

[quote]Frank Castle wrote:
cueball wrote:

I have actually never held a lacrosse ball. I would assume it’s more solid, yes? I’ve noticed with the tennis ball since I’m accustomed to the pain it’s squishes a little more than I’d like.

I’ll give the lacrosse ball a try. Maybe I can make some more headway. I really haven’t been able to shrink my knot any more in a few months.

Also, I didn’t realize ART could be covered by insurance. Or maybe it varies from provider to provider, dunno. Have you ever had ART performed or has it always been cost prohibitive? If you have, how does it compare to deep tissue?

cueball

Lacrosse balls are harder, yes. A very solid rubber with next to no give. Slightly larger diameter as well. The OP started talking about ART, I have never had it done. What I meant by the statement about ART was that my specialist copays are $50 per visit. So, assuming ART was actually covered by insurance (no idea), I would pay $50 a visit. For $75 I could go and get a full hours deep tissue massage, complete with hot hippie chick as my therapist. True deep tissue massage is supposed to be a form of myofacial release. Im sure there are some differences. [/quote]

Cool. Thanks.

cueball

[quote]Doug Adams wrote:
Get a lacrosse ball or tennis ball, lean your back against it on a wall, and roll around on the spot. You can also leave the ball stationary on your problem spot and move your arm around.

You may want to take it easy on the heavy pressing and pullups until you get everything working properly. Here’s a cool shoulder rehab video from dieselcrew that may help too:

http://www.youtube.com/watch?v=A0ONHZmsFec&feature=PlayList&p=713C89B08373C720&index=1 [/quote]

doug i did that EXACT thing with a tennis ball yesterday. extremely painful but i think i’m getting the good spot. when i can handle the tennis ball I’ll move up to a lacross or maybe if i’m feeling really sadistic, a golf ball. thanks for all the replies guys ! this is so much better then bb.com forums.

switched to the lacrosse ball today, it’s working way better.