Contracture In The Trapezius: 5 Strategies That Will Be Of Great Help To You

Trapezius contracture is more common than we think. It’s annoying, disabling, and shows up when we least expect it. Factors such as a sedentary life, computer work, cervical spine problems and even osteoarthritis almost always generate an overload in this specific area.

The trapezius is a fairly large muscle that is located in the back of the neck, at the base of the skull, and that extends towards the shoulders. Sometimes, just reaching out to pick something up off the ground is enough to feel that tug.

Later, it will be enough just to breathe for the jerk, the burning, that enemy so known as it is annoying to appear. If this is your case, if you have ever experienced it, or if at this time you already notice some discomfort in this area, do not hesitate, consult the subject with a good physiotherapist and follow their recommendations. 

Strategies for contractures in the trapezius

The importance of consulting a doctor or physical therapist in case of contractures in the trapezius is that its treatment can vary depending on the diagnosis. Thus, while some only require rest and certain exercises, others may need medications and other types of therapy.

In any case, while receiving professional care, some strategies can be put into practice that help reduce pain. In the following space we share them in detail so that you take them into account if this condition affects you.

1. Rest

Whether we like it or not, we are forced to slow down. It is common for the contracture in the trapezius to arise in those connective tissues between the neck and the scapula, where a pain is located that the patient describes as having “a dagger” or a “knot” that prevents him from moving.

• Generating excessive movements or forcing postures would further intensify the contracture itself. Thus, we must become aware: we must keep rest.
• It is best to rest for at least a week. During that time, we will avoid carrying pesos. In fact, even carrying the classic shoulder bag can backfire.

• We will rest on the sofa for the first few days and, little by little, it will be ideal for us to start a soft mobility therapy with which to rehabilitate the affected area.

2. Heat therapy for trapezius contracture

In the face of muscle contractures, the application of heat therapy is recommended to induce relaxation. Although the evidence on its effectiveness is still limited, a study published in Postgraduate Medicine suggests that this therapeutic option can help relieve pain, improve blood flow and the elasticity of connective tissues.

However, if the surface tissue is sensitive to the touch, if the skin is hot and red, or if there is swelling, the application of heat should be avoided. If there is only pain, then it can be applied through compresses, hot showers, or pads.

3. Ice to relieve trapezius contracture

Rest and regular application of ice will be of great help. Keep in mind that ice massages can be more useful in cases of acute pain. According to the same study that we discussed in the previous section, the physiological effects of cold therapy include reductions in pain, better blood flow, and control of inflammation.

• It is convenient that, every hour and a half, we apply an ice pack for 15 minutes on the affected trapezius.
• We will reduce inflammation and enjoy an analgesic effect. However, we must not forget the medical guidelines of the specialists.
• In case the pain is very intense, we will take the prescribed medication. However, ice-heat therapy usually works well.
• We can, for example, take a very hot shower and then apply that ice pack on the trapeze.

4. Ginger infusion

Although the evidence on the use of ginger against muscle contractures is limited, this spice has been used as a natural pain reliever to help alleviate these ailments.

• According to a study published in Clinical Phytoscience , its volatile oils, such as beta-bisabolene and zingiberene, are highly suitable anti-inflammatory agents for muscle overloads, as well as for joint pain.
• You can take three infusions a day, and in each infusion add 250 mg to 1 gram of powdered ginger.

Note: if you are pregnant or suffer from hypertension, it is not recommended to consume ginger.

5. Daily stretching exercises

Stretching exercises are a good complement to overcome contractures in the trapezius. Although rest is indicated in its initial stages, later it is important to start exercising the muscles to promote mobility and avoid complications.

According to a publication in  Harvard Health Publishing , stretching promotes muscle flexibility, decreases the risk of injury and the tendency to have ailments. Therefore, they are suitable against this problem. If you don’t know how to do them, ask your physiotherapist for advice.