“I always feel tight in between my shoulder blades”
Here at Midland Sports Rehab and Freeland Sports Rehab, whether working with general patients or athletes, we see a common issue: “tightness between the shoulder blades” or a stubborn “knot” that just won’t resolve. It’s always interesting to hear the various methods patients use to manage this discomfort.
Typically, we hear, “I tried using a lacrosse ball.” “I tried to ‘pop’ it with a foam roller.” Or “I had someone lift me to try and ‘crack’ it.” When we point out that these solutions might offer short-term relief but fail to address the root of the problem, they often respond with, “Yes, how did you know?”
Well, honestly, it’s our job to know these things. Let’s review why that chronic knot or tightness between your shoulder blades is probably NOT coming from that specific area. What that means is that the area in between your shoulder blades is the symptomatic part. However, it is NOT what’s causing the symptoms.
Consider sciatica—a commonly known condition where pain travels from the lower back into the buttocks and down the legs. You already knew that right? Well, imagine this same principle, but from your neck!
Pain originating from the neck often travels to the shoulder blades and can extend into the arms and fingers. Whether the cause is a disc problem, nerve root issue, or facet joint irritation, accurate diagnosis is key, and we can help!
What most don’t realize is that their cervical spine(neck) is a mobile structure that they don’t focus on strengthening, or keeping mobile. However, they force it through ALL sorts of ranges of motion regardless. For example, a mechanic who is working overhead is constantly looking up and forcing the joints of the neck into extension. A weightlifter is barbell pressing overhead and all that load going overhead is going through the cervical spine.
The dorsal scapular nerve is a nerve that comes from the neck around C3-C4(mid neck level) and then travels down in between the shoulder blades. Almost feeling like it’s under the shoulder blade. The irritation of this nerve results in ongoing muscle tightness. However, the muscle remains unaffected. The nerve root is causing the excessive tightness feeling.
Another option is facet-mediated referral. Facet is a fancy word for the joint of the spine. When a joint of the cervical spine is irritated or affected, it can refer broadly to an area and is typically worse with extension and rotation.
So, now that you have a better understanding, here’s how we approach treatment in our office:
– Cervical and thoracic spine adjustment: To improve spinal function.
– Manual therapy: To surrounding muscles to enhance mobility.
– Laser therapy: To alleviate symptoms, reduce inflammation, and accelerate healing.
– Postural Kinesio taping techniques: To help encourage proper activation/movement
– Therapeutic Exercise/Stretch therapy: To boost mobility at the cervicothoracic junction and stability of the cervical spine.
Let’s get to the bottom of your discomfort and work towards a lasting solution! Book an appointment with our Midland or Freeland clinic today to get started on your pain relief journey!
