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Tight trap muscle |
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JohnnyChop 
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Joined: 05/02/2010 Location: Toronto Status: Online Points: 1159 |
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 Topic: Tight trap musclePosted: 01/20/2016 at 1:28am |
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Hey so recently I find that after I play for an hour or two my trap muscles gets super tight. Well not enough to stop me from playing but it's very annoying..
Is there a way to relief this other then stretching? Is it my technique? Should I build stronger trap muscles or back muscles? |
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LOG1C1AN
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Joined: 04/22/2013 Location: Los Angeles Status: Offline Points: 303 |
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Posted: 01/20/2016 at 2:32am |
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Interesting. The traps are designed to raise and rotate your shoulders both forward and backward. So you must be engaging your shoulders more than you realized by holding them up toward your head, forward, or back. Both of your traps get equally sore? If so, it may not be your stroke. Possibly just holding too much tension while you play.
You could do shrugs, with or without weight, but a good massage may be more helpful. |
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ri0t1
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Joined: 11/30/2010 Location: Bangor, Maine Status: Offline Points: 410 |
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Posted: 01/20/2016 at 9:16am |
I had the same issue about a year ago, my cousin is a Physcial Therapist, shrugs was one of the stretches she told me to do to help out. I included shurgs into my stretch routine, to even between points. Over a year of making it a habit, no sore traps whatsoever. Good luck, and if it continues hurting, please schedule an oppoinment with your PCP, OT, PT.
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aerial
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Joined: 01/11/2015 Location: NY Status: Offline Points: 499 |
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Posted: 01/20/2016 at 9:20am |
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This post helped me a lot with issues similar to yours.
http://www.experttabletennis.com/play-relaxed-table-tennis/ Hope it helps you too |
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avi3230
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Joined: 01/04/2009 Location: India Status: Offline Points: 86 |
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Posted: 01/20/2016 at 10:38am |
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Hiii,
Whats ur age?? Which part of the muscle is feeling tight (Refer to this diagram) Is it more on one side?? Do u serve from side of the table and do the third ball attack with heavy topspin??? |
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JohnnyChop
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Joined: 05/02/2010 Location: Toronto Status: Online Points: 1159 |
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Posted: 01/20/2016 at 11:22am |
Thanks everyone! I am 30... my traps like both side along my neck is tight... but of course my right side is tighter (right-handed) Yes i am mostly a third ball attacker From everyone's suggestions, i think i am playing too tight and i think sometimes i forget to turn my body therefore i am engaging my shoulders too much.. need to practice relaxed play! |
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Joo Se Kev
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Joined: 03/06/2006 Location: USA Status: Offline Points: 208 |
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Posted: 01/20/2016 at 6:09pm |
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You could do some foam rolling and mobility drills as well. Here's a link to a sample full body table tennis warm up that includes work for the upper back:
https://www.youtube.com/watch?v=_gHUQiKmmdI |
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heavyspin
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Joined: 08/16/2005 Location: United States Status: Offline Points: 1533 |
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Posted: 01/20/2016 at 8:07pm |
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Great warm up routine, Joo Se Kev. I once brought a foam roller with me to a tournament (NATT teams) and I had minimal soreness. Because it was such a new concept to me, I didn't realize I left the roller in my hotel room until a couple of days after I returned home.
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LOG1C1AN wrote: