- 0.1 Overview
- 0.2 Symptoms
- 0.3 Causes
- 0.4 Recovery Time
- 0.5 Diagnosis
- 0.6 Food and Nutrition
- 0.7 Exercise and Yoga
- 0.8 TO DO
- 0.9 Watch Out (Moderate)
- 0.10 Watch Out (Severe)
- 0.11 Prevention
- 0.12 Summary Overview
- 0.13 Summary Causes
- 0.14 Summary Symptoms
- 0.15 Summary Prevention
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Author: Rakesh Chandra, Reviewed by:
OverviewScapula is a flat triangular bone found at the back of the shoulder and attaches the arm bone with the ribs. Pain in the scapula or the shoulder blade is quite common and often the result of excessive physical activity.
Pain, tenderness, swelling, stiffness at the affected area
- Reduce ability to move the affected body part
Causes of scapula strain include inappropriate sleeping posture, overuse or a single violent injury. Risk is increased with throwing sports such as baseball, football, basketball, tennis, shot-put, javelin, rowing, crewing, as well as obesity, poor conditioning.
Recovery TimeMild scapula strains heal in 1-2 weeks, severe scapula strains in 1-2 months.
Diagnosis is done by physical examination and medical history. To diagnose the underlying cause, an X-ray or an MRI scan of the shoulder blade may be recommended.
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
Deep fried foods
Flour based products
Exercise and Yoga
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
Thread the Needle
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.
Watch Out (Moderate)
Discoloration or changes in skin color. Blue or whitish spots on the arm
- Deformity, numbness of the arm, reddening
Watch Out (Severe)
Consult a doctor if you have any symptoms like
inability to move your shoulder
fever, chest pain or shortness of breath
heat and tenderness around the joint
pain that persists beyond a few weeks of home treatment
For scapular pain besides exercises to relieve shoulder blade pain, sitting or sleeping in correct posture, is vital for preventing scapular pain.