Levator scapula pain and pain in all muscles around the scapula
I fell on my bike 2 years ago and injured my bouth shoulders and got some pain in neck etc..
Time moved on the pain never left my neck muscles and i couldnt raise my arm above my head on bouth sides.
So by starting to use wrong muscles to compensate for the pain i started to get more pain all over the places in my shoulder area.
My levator, rhomboids, infra etc..
Today i have some major problems with scapulas because the dropp down and my shoulders start to hand and all muscles that should hold my shoulders and scapula in place are more on tenson all the time wich leaves me with alot of pain in levator scaoula and rly big pain in the rhomboids.
I go to the therapist and the thing that happens is that my scapulas are still downly rotated wich creates a big tension on levator, infraspinatius and rhonmboids.
And when i do things my LEVATOR SCAPULA tends to overdo things and quick in when i am raising my arms and doing stuff..
The pain goes from my throat to the levator scapula and down to the rhomboids wich leaves me with pain all the time and trigger points all over the area of the scapula..
What exerisces would u guys suggest me to focus on and what muscles should i strengthen up..
Keep in mind that i havent been able to work out in 2 years at all so all the muscles that i have had has been lost pretty much..
If somebody could help me out it would mean the world to me because i can not work due to the pain etc and i really want it to get better
I am very sorry to hear that you are in so much pain. I hope you have gone back to a physician to make sure that nothing worse is going on than under-and overactive muscles. If not, this should be your first step.
Understand that it is always tricky to make recommendations if the person is not in front of me.
You recognize that you have been using compensatory patterns for the last two years, and this will not be easy to correct. It appears that your entire shoulder girdle is unstable, and there are probably more muscles involved than just the levator scapula. If you were my client and had a physician's clearance, I would try to find scapula depression and retraction exercises as well as some for the rotator cuff and observe how the movement looks and find a path that does not generate more pain. I would also mention that a good ice pack on the upper back may help calm down the entire region.
I believe, though, that your level of pain and dysfunction needs more manual therapy. It does not have to be a physical therapist. A chiropractor may also help, even some additional acupuncture.
I hope that you will find a way out of pain and wish you the very best.
Karin gave you some good pointers, but without having done an assessment on you it's difficult to give you any better options. A chiropractor and a Physical Therapist can only do that much. More specific stabilizing exercises might be needed. I would suggest for you to visit a Muscle Activation Therapist (MAT), because I know from a personal experience they are more specialized and qualified to work with soft tissue injuries like the one you have. Check the link below for a therapist close to you:
It seems from your description that the issue didn't go away and it has created other problems for you. I hope this helps and good luck to you!
It is unfortunate that you have been in pain for such a prolonged period of time. Without having an opportunity to assess your pain and movement pattern in person, it is difficult to recommend an exercise program or specific exercises to alleviate your pain and restore normal function.
It is essential to work on balancing all the muscles surrounding the scapulae, including movement in upward rotation without pain, ultimately returning your scapula to a neutral pain free position. If levator scapula is the issue, depressing the scapula may exasperate the problem and you may need to focus more on upper & lower trapezius. Other manual therapies may assist in releasing tension if pain free movement is not available at this time e.g. acupuncture, massage, or manual release.