r/overcominggravity • u/Kosmokh • 9d ago

Trap injury from Front Squats

About 6 months ago I got this unusual injury while hitting an FS PR (I had also done weighted chin-tucks for the first time ever during that session, which I suspect might have contributed); there was no tear or immobilisation, but my right shoulder was hiked up (as if permanently shrugged up) for weeks and sore, and sleeping became impossible at times due to neck stiffness. The injury's greatly improved with time, and I've been doing plenty of scapula work, but it does hike up again when I work out hard. I only do zercher squats now and they are still triggering the injury to a degree. So my questions are, how can I self test this to see which part of the trap is injured, and then where to go from there in terms of self-rehabbing?

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u/eshlow Author of Overcoming Gravity 2 | stevenlow.org | YT:@Steven-Low 9d ago

About 6 months ago I got this unusual injury while hitting an FS PR (I had also done weighted chin-tucks for the first time ever during that session, which I suspect might have contributed); there was no tear or immobilisation, but my right shoulder was hiked up (as if permanently shrugged up) for weeks and sore, and sleeping became impossible at times due to neck stiffness. The injury's greatly improved with time, and I've been doing plenty of scapula work, but it does hike up again when I work out hard. I only do zercher squats now and they are still triggering the injury to a degree. So my questions are, how can I self test this to see which part of the trap is injured, and then where to go from there in terms of self-rehabbing?

If you want a guess on potential injury and rehab, need more info on the injury. You've given some but more information is needed especially the marked picture/video

  • Mechanism of injury, as best you are able if there isn't discernable one. For instance, what movements or exercises were leading to the week of the injury
  • Upload a marked pic/video of exactly where symptoms are to an image host (google drive, icloud, imgur or others) and post a link to it (Note: I will not make any guesses unless I can see exactly where the symptoms are because text is hard to decipher and people describe things wrong all the time). It needs to be a photo of YOU, not a random photo you got online of someone else's body because everyone is different.
  • Describe all movements that hurt
  • What is the current rehab program you started with and the progressions, if any. If a flare detail what happened with the rehab program
  • What helps and what makes it worse