Scapular Strain: Treatment, Diet and Home Remedies

Food and Nutrition

Foods to be taken
  • Include anti-inflammatory foods like turmeric, ginger, pineapple, papaya
  • Foods rich in omega-3 fatty acids – fish, walnuts, seaweed, and soybeans
  • Use olive oil when cooking instead of vegetable oil or butter as olive oil contains a natural compound called oleocanthal which may help prevent inflammation. 
Foods to be avoided
  • Trans-saturated fats 
  • Deep fried foods
  • Sugar
  • Flour based products
  • Fast food
  • Alcohol

Yoga and Exercise

Exercises like wall pushups, shoulder pressups, shoulder flexions and walkups that are designed to strengthen the shoulder are often effective in reducing pain in the shoulder blade.

Poses that open, release, and stretch your shoulder and arm area:
  • Seated Eagle Pose
  • Cow Face Arms
  • Cat/Cow
  • Thread the Needle

Home Remedies

  • Rest
  • An ice pack or cool compressors helps in alleviating the pain
  • Compress the area with an elastic bandage to reduce swelling
  • Massage to the scapular area with essential oil will relieve strain and spasm of muscles attached to the scapula.

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