I went out pretty hard on my most recent training block, lots of max effort intervals and climbing out of the saddle up some steep hills. I started to develop a huge knot in my trapezius between my right shoulder blade and spine, but since the good weather wasn't going to last, I kept on riding. I ended up having to abort my last ride and limp home in extreme discomfort - that was 4 days ago, and since then I've been on a steady diet of T1, T3, Robaxacet, heating pads, laying down, and pestering my partner for back rubs, none of which seemed to be fixing the problem. I figured it was the result of forgetting my form on the bike, or by ramping up my training load too quickly. In desperation I did some searching for new techniques to loosen up the huge knot in my right trapezius, and came across this article about the Acromioclavicular Joint: Trapezius Knot? Check The AC Joint For A Solution I was skeptical that rubbing a ligament above my shoulder joint would fix days of upper back/neck pain, but in this video the first and especially the second "pull-apart test" at 2:20 were definitely positive for tenderness in my right shoulder. It also explains where the AC joint is located, which can be a little tricky to find for the beginner: So, how to treat the AC joint? Really simple, you just take two fingers and rub it for a minute - it will feel tender pretty quickly. Then I left it alone for about 15 minutes and repeated a few more times before bed. This morning, I woke up and I could tell immediately that the knot in my trapezius was nearly gone. What a relief! https://staminist.com/read.php?1,275,275#msg-275 Sat, 07 Mar 2026 00:40:06 -0600 Phorum 5.2.19 https://staminist.com/read.php?1,275# https://staminist.com/read.php?1,275# Any updates?
I have been working on stabilization exercises. Particularly, swiss ball planks, standard planks, & yoga have helped a bit. ^ CLICK TO REPLY]]> Jacob Cycling Forum Mon, 24 Jul 2017 19:49:14 -0500 https://staminist.com/read.php?1,275# https://staminist.com/read.php?1,275# Skye Cycling Forum Wed, 21 Oct 2015 15:40:35 -0500 https://staminist.com/read.php?1,275# https://staminist.com/read.php?1,275# https://www.strava.com/activities/401761818 ^ CLICK TO REPLY]]> Skye Cycling Forum Sun, 27 Sep 2015 18:27:23 -0500 https://staminist.com/read.php?1,275# https://staminist.com/read.php?1,275# I figured it was the result of forgetting my form on the bike, or by ramping up my training load too quickly. In desperation I did some searching for new techniques to loosen up the huge knot in my right trapezius, and came across this article about the Acromioclavicular Joint:
Trapezius Knot? Check The AC Joint For A Solution
I was skeptical that rubbing a ligament above my shoulder joint would fix days of upper back/neck pain, but in this video the first and especially the second "pull-apart test" at 2:20 were definitely positive for tenderness in my right shoulder. It also explains where the AC joint is located, which can be a little tricky to find for the beginner:

So, how to treat the AC joint? Really simple, you just take two fingers and rub it for a minute - it will feel tender pretty quickly. Then I left it alone for about 15 minutes and repeated a few more times before bed. This morning, I woke up and I could tell immediately that the knot in my trapezius was nearly gone. What a relief!
^ CLICK TO REPLY]]> Skye Cycling Forum Sun, 27 Sep 2015 13:33:39 -0500