Teres Major trigger point

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212019156
212019156 Posts: 341 Member
in Fitness and Exercise
Have had shoulder pain for a while. Had a sub acromial decompression back in October 2013. This seemed to relieve some of the pain. I have full range of motion and can do everything pain free except for bench and OH press. The pain hits my upper tricep, back of shoulder and front of shoulder. Because I still have this pain I have been messing with foam rolling using Lacrosse ball. When I roll on the Teres Major it hurts a lot and refers a lot of pain to the above mentioned areas. I hold it for a while and the pain subsides on the knot and then my shoulder is almost completely free of pain for a couple of hours. The problem is that even though it seems like I am releasing the trigger point in the Teres major, it always comes back. I have stopped doing OH pressing all together and am debating stopping bench press until I can get this under control. Any idea how I can get rid of this trigger point permanently? This is really driving me crazy.

Replies

  • Cherimoose
    Cherimoose Posts: 5,209 Member
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    It probably took a while to build to that point, so it may take a while to reverse it. Try stretching it often. This should hit the spot:

    http://www.youtube.com/watch?v=IUb9OANhhq8

    I would do that for 30 seconds hourly, at least initially.

    Any guesses as to the cause? Sports?
  • 19bulldog60
    19bulldog60 Posts: 96 Member
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    bump --- I have the same problem.
  • 212019156
    212019156 Posts: 341 Member
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    @Cherimoose: I think it started because I was doing weighted chinups. My shoulder started bothering me like this after that. I weigh 240 lbs and had a 45 lbs plate attached to my belt. I normally would do pullups (palms facing away) as opposed to chinups (palms facing towards me). I wanted to get more bicep activation so that is why I switched to chinups.

    That is my best guess.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
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    Have you tried a muscle relaxer? Like a consistent course for a week or so? (They are much less effective if you take it and then stop taking it when it feels better) I know it's hard to do sometimes because of the sedative effects.
  • Rosplosion
    Rosplosion Posts: 739 Member
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    acupuncture.
  • 212019156
    212019156 Posts: 341 Member
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    @Morebean: I thought about that but I really hate the way those things make me feel.
  • kjm3579
    kjm3579 Posts: 3,975 Member
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    Do you have a sports massage specialist in the area? They could pinpoint the problem and work it out.
  • 212019156
    212019156 Posts: 341 Member
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    Regarding the sports massage, its pretty crazy because they are constantly booked up. I can't an appointmnet till the end of Feb.

    The constant lat stretch seems to be helping. I will keep at that along with the Lacrosse ball.
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
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    It's a painful one. I have a back problem that centers on my lats and rhomboids (but comes from a few vertebrae/nerves there) and the teres is a bad spot! I do mostly yoga for stretching, and I love heat for TPs that are set in. A physio can do TENS or similar, and that might help, as will acupuncture (if you are like me). They do TP massage, too (even injections) (edit: PT's do).

    If you do need a muscle relaxant that doesn't make you feel drugged up, Skelaxin is the best, imho. They have a generic now, not that it's much cheaper. Still, it's the only kind I'll take because you don't feel it in the head. It really does help any spasm, I think. Good luck!
  • 212019156
    212019156 Posts: 341 Member
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    A little update. Its getting better. Been stretching daily and continuing use of Lacrosse ball.
  • AmykinsCatfood
    AmykinsCatfood Posts: 599 Member
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    Have you tried a tens machine? Dr. Ho makes a great one. It works the muscle out for you and in Canada they are able to be refunded using blue cross on most plans. Not sure about the states but something to look into if you have medical benefits.
  • sullus
    sullus Posts: 2,839 Member
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    While I don't have any real advice on the pain itself, I have excellent targeted pressure/knot relief with this device:

    http://www.protherapysupplies.com//Shop-by-Brand/Theracane-Company/Theracane?gclid=CLfcuJ2y_rsCFYN_QgodODkA9Q

    The Theracane

    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[/img]

    It's easier to target and control than the lacrosse ball.
  • 212019156
    212019156 Posts: 341 Member
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    @amy universal: I did use a TENS device and I think it may have helped somewhat, but I think the primary items that are working are lacrosse ball, and stretching.

    @Sulus: I have a Theracane nad it does work well. I like the Lacrosse ball a bit better because I don't tense up any muscles when I use it.

    By the way I have finally gotten rid of the Teres major trigger point. I still have a reoccuring of Supraspinatus trigger point which is coming back to a lesser degree. I predict it will go away like the Teres major trigger point. Soon I will be back to bench pressing and overhead pressing.
  • Pinkranger626
    Pinkranger626 Posts: 460 Member
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    Try searching on AMTA's website to find a local therapist specializing in sports massage and deep tissue. Trigger points are called trigger points because they come back. It could take weeks or months of consistent therapy to get the trigger point to really release, and it can always come back. My suggestion would be to find a massage therapist and give that a go. I know for me, I can foam roll and even use more agressive tools like the trigger point stick and the lacrosse balls but sometimes certain adhesions won't relent until I have some body work. The therapist can reach areas and give different angles and depths of pressure than you can.
  • 212019156
    212019156 Posts: 341 Member
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    Yep. Massage therapist is best. The one I found in my area that does a really good job is hard to get into, so I have to rely on self-treatment. I have an appointment with her in a few weeks. But regardless it is getting better.

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