Shoulder Blade And Upper Back Pain

[[old] NoahES]

I just began erging again a couple weeks ago coming back from a leg injury and about 5 days ago my shoulder blades began to hurt. My back also hurts a couple of inches below the shoulder blades. It is similar on both sides. I've never experienced this before and I was wondering if anyone else had and what they did about it. I have not erged since it began hurting. Thank you.

[[old] ljwagner]

How long were you out of action with the leg injury ? Did you do any workouts while the leg was injured ?<br /><br />Is the pain constant ?<br /><br />When erging, did you warm-up easy first ? did that hurt ? <br /><br />Does all motion hurt ? only pulling hard ? Pulling with elbows at your sides, or away from your body ? Do both hurt ?<br /><br />Was your back bent forward ? backward ? Do you sit straight when it hurts more, or when it doesn't ?<br /><br />You might have strained more than one group of back muscles at the same time. After 5 days rest, you should feel better. Are you taking an OTC pain reliever ? Not Tylenol I hope. I've read it has (had ?) something that unintentionally impedes muscle recovery. If soft tissue injury, heat in the first few days could have impeded healing. Cold treatment the first 2-3 days should have helped, then warmth treatments.

[[old] NoahES]

<!--QuoteBegin-ljwagner+Dec 13 2005, 12:03 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ljwagner @ Dec 13 2005, 12:03 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->How long were you out of action with the leg injury ? Did you do any workouts while the leg was injured ?<br /><br />Is the pain constant ?<br /><br />When erging, did you warm-up easy first ? did that hurt ? <br /><br />Does all motion hurt ? only pulling hard ? Pulling with elbows at your sides, or away from your body ? Do both hurt ?<br /><br />Was your back bent forward ? backward ? Do you sit straight when it hurts more, or when it doesn't ?<br /><br />You might have strained more than one group of back muscles at the same time. After 5 days rest, you should feel better.  Are you taking an OTC pain reliever ?  Not Tylenol I hope.  I've read it has (had ?) something that unintentionally impedes muscle recovery.  If soft tissue injury, heat in the first few days could have impeded healing. Cold treatment the first 2-3 days should have helped, then warmth treatments. <br /> </td></tr></table><br /><br />I was out for about 2.5 months with the leg injury. Before that I was running, but I hadn't rowed since May. While my leg was injured, I did some core work.<br /><br />It hurts when I bring my shoulder blades back at the finish. I always warm up easy and I've been taking ibuprofin since it started hurting. It hurts even if I'm not pulling hard. My posture probably wasn't great on the erg and I think this may have happened from reaching too far at the catch.<br /><br />Thanks<br />

[[old] Chris-lbc]

I get pain between my shoulder blades when I hunch my back at the catch. Once you have rocked your body forwards at the finish try to hold your upper body position completely constant until, and after, the catch.

[[old] Alissa]

<!--QuoteBegin-NoahES+Dec 13 2005, 01:42 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(NoahES @ Dec 13 2005, 01:42 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->It hurts <b><i>when I bring my shoulder blades back at the finish</i></b>.  [snip]  It hurts even if I'm not pulling hard.  My posture probably wasn't great on the erg and I think this may have happened from reaching too far at the catch.[right] </td></tr></table><br /><br />Hi Noah,<br /><br />Based on instructions I've received in response to similar upper back issues: Don't bring your shoulder blades back at the finish...keep them down and back (with your lats, so that your shoulders themselves can be relaxed), your colarbone up and your entire torso stable <i><b>throughout the whole stroke</b></i>. Pivot only from the hip. <br /><br />When your hands move forward and your back/torso swings forward, your shoulders should stay down and stable. You aren't raising your arms above your shoulders, so you don't really need to release the lats/shoulders at any time during the stroke. But you are transmitting power from your legs through your shoulders, so you want to maintain stability. <br /><br />I note that I'm still working on the back/lat strength to execute this approach, but thought I'd share it anyway.<br /><br />HTH,<br /><br />Alissa

[[old] bw1099]

<!--QuoteBegin-NoahES+Dec 12 2005, 11:25 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(NoahES @ Dec 12 2005, 11:25 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I just began erging again a couple weeks ago coming back from a leg injury and about 5 days ago my shoulder blades began to hurt.  My back also hurts a couple of inches below the shoulder blades.  It is similar on both sides.  I've never experienced this before and I was wondering if anyone else had and what they did about it.  I have not erged since it began hurting.  Thank you. <br /> </td></tr></table><br /><br />I almost started this thread a couple of days ago, because I have been having similar back pain. I found an accurate description of what I have in "The Art of Sculling" by Joe Paduda:<br /><br />"One of the more common back problems is called scapulo-costal syndrome. This malady is often seen in people with a tendency to overreach when sculling. It is marked by a rounding of the shoulders as the sculler tries to extend out as far as possible. Mechanically this rounding of the shoulders protracts, or extends the shoulder blades (scapula) and stretches the attached muscles. If you are unfortunate enough to be afflicted with this, your first signal will be a pain starting between the shoulder blades and spine. The pain may be sharp or a generalized ache and will radiate out from that area if you continue to scull. Generally, it feels worse when you get tired. The symtoms can be relieved by ice, massage, and perhaps medicine, but the cause of the injury must be eliminated." (page 105)<br /><br />Surprisingly, I never had this problem while sculling. It just started when I began erging a few weeks ago.<br /><br />bw <br /><br />

[[old] ljwagner]

"I think this may have happened from reaching too far at the catch."<br /><br />If it came on suddenly, its definitely an injury.<br /><br />I pulled a couple small muscles mid-back, on one side, along the spine about 10 years ago. A PT had me do targeted exercises first no weight, then moving up. Of course the 1st PT thought it was a an ab problem. So I got great abs, but still had the back problem. The 2nd PT got it right.<br /><br />If you can do some things without pain, seems more of a strain or pull. Ice packs off and on for a few days will do it wonders. Then work at levels that do not hurt. The overreach at the catch sounds like a likely culprit. Also the long layoff may have left you mentally thinking you were in the same condition, but with 30% less strength. You may simply have tried to force the pull, and torn something that was weakened from lack of use.<br /><br /> You can work up to a longer stroke, but very gradually. You already found out what can happen if you jump into it too vigorously.<br /><br />Give it time to heal, strengthen it gradually, and work at related stretches, and you'll be fine in a few months. Being in a hurry, will cost you, for professional consultations, or possible re-injury. Heal smart, heal well.<br />

[[old] NoahES]

Thanks everyone for the advice.