Hi, couple of days ago whilst doing standing military press I injured or strained my trapezius, it was really painfull, the next day the pain was allmost gone, now today the pain is back allthough it's not too servere, I want to train today but think I might be pushing my luck, most of my routine would put some strain on my traps ( dips, chins, tricept push downs ), should I just stay away from the gym for a few days or just go gentle on the said exercises, or I could just do a cardio workout, what do you think.

Whatever it takes !!

For what it's worth, about 8 months ago I strained my neck/traps doing skullcrushers. It felt like whiplash at the time but I still trained round it, only doing those exercises I could manage without pain.

It was better after about a week but a month or so later I did exactly the same thing. It's never been the same since.

Fast forward to now and I have limited mobility in my neck, my traps are different shape and size and I get a sore neck at work and when on the bike during CV sessions from holding my head in one position. 4 sports massages have had no effect.

I'd rest it. I know you don't want to hear that but had I known then what I know now, I'd have happily taken a week or so off to recover if it meant being able to train to my full potential now.

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I would rest for sure.

I injured my trap in feb and couldnt train, i carried on with my physical job and just made the muscle become knotted and grissley. Its now 5 months on and im in constant pain!

Im having sports physio which is helping abit, he says to lay still for 2 weeks and it should go but its impossible as even eating hurts it.

Rest it, think about what may have been the problem and try to correct it.

Most of the time there is a strong element of over activity in the muscle and a lack of soft tissue work (massage, stretching).

BUT FIRST AND FOREMOST rest it. let LMC's tale of woe be a lesson and take the long view.

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist