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Neck/pecs/hip

(4 posts)

  1. Bonzo
    Member

    Hi Josh - three things I'd lik to get your advice on:

    Right hip - very commonly have a sore hip after surfing or doing any kind of strenuous exercise which involves pushing hard with the legs. Reckon it might be referred pain from the lower righ back but not sure. Used to be a kayaker and it developed there - always carrying a heavy kayak on one side! I stretch regularly and keep active but doing any lower back strengthening or cobra type exercises aggrevates it.

    collar bone/neck - at the moment I'm suffering a darn sore strain which is felt along the front left collar bone (pecs?) and right up the side of the neck. Lifting my arm in any kind of shoulder press action is really sore. Any clues what this is and a quick way to get me back in the water?

    Finally - I swim 3 times a week, do light weights etc but getting out in a 6mm wetsuit and paddling the board out back is killing my shoulders. It isn't the pulling action like swimming but must be the paddling position where the shoulders are raised back. I can't always get in the water so any exercises to help that? Wondered about bending over and raising light weights up to the side?

    Cool site by thhe way!

    Posted 15 years ago #

  2. jpassmore
    Member

    Bonzo,

    Collar bone/neck: Sounds like Thoracic outlet syndrome, TOS. Any complaints into the hand? It is either some TOS or get a referall pain from an aggrevated muscle. Palpate all of the muscles in that region, above and bleow your area of pain. Compare to the other side. Notice any differences? Use some google images to see how many diff muscles in that area you should be feeling for. Get back to me on this.

    Right Hip: Good detail so far, but where in your hip is the pain. Please be very specific and we will move fwd on this one.

    Shoulders: 6mm suit, WOW! I never have worn anything greather than a 3! Most often I wear a 1.5mm! I guess I am spoiled. Where do you surf?
    What type of shoulder pain are you having and where is the pain located? When during the paddle does it hurt? I have much more questions for you about this, but I need some questions answered first.

    Thanks for the questions and I look fwd to hearing back from you...

    ~J

    Posted 15 years ago #

  3. Bonzo
    Member

    On the shoulder - no pain in the hands. It only happened a week ago so I suspect a strain of some sort which will go. It is sore around the muscles by the collar bone and up the neck. Any advice to try and smooth it out? Hot or cold pads?

    The hip pain is round the lower back right hand side and if bad round the side of the hip.

    Shoulders - not pain but just absolute knackered! - just wondered what strengthening exercises you could suggest if I can't get in the water tp practice paddling. I reckon it is the muscles around the tops of the shoulders and back of the shoulders. Someone suggested lying on a gym ball and using an exercise tube attached to a door to mimick swimming.

    I'm surfing in Scotland - 6mm is the norm here in winter - water is down to 5 degrees. the extra mm keeps you warm but really tires you out quicker when paddling.

    Posted 15 years ago #

  4. jpassmore
    Member

    Neck: hot pads to warm it up, followed by massage, then stretching, then only cold packs if it feels worse after all of that, or worse later in the day or next day. I think you are right, maybe just a strained muscle!

    Hip: Does it increase/decrease depending if your sitting or standing? Could be a back issue, or SI joint pain referal pain. Also, you could have a slight pelvic misalignment that could be causing this ache. This is best evaluated by a therapist, but could possibly be xplained via this forum if you have the patience and a buddy to evaluate a technique on you?

    Shoulder: I like the following three exercises. I do them when training for hurricane season!
    THEY ARE DONE CONSECUTIVELY...
    Laying on ball or bench at approx 30 degrees...
    Start using about 5-10 lbs per hand...
    IN a good posture position, no slouching...
    Arms out to the side (elbows straight), and only back towards middle as long as you still feel the tension in them, if you come back too far, it is too easy! DO THIS 10 TIMES.
    Immediately, do arms staright (elbows straight) back along side body and again only coming back fwd as far as tension is still on the muscles, DO 10 times
    Finally, with arms dangling in front of you, bend your elbows up, making 90 degrees in your elbow and shoulder. The end position of your elbow should be parallel with your shoulder straight out to the side, NOT along side your body!
    Follow same muscle tension guidelines, DO 10 times.

    REST, Repeat for 3-4 sets! Let me know how that works...

    ~J

    Posted 15 years ago #

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