Musculoskeletal · Patient education from the Pegasus Peak physiotherapy team.
Reviewed by the Pegasus Peak physiotherapy team — AHPRA-registered physiotherapists led by principal physiotherapist Kosta Logothetis. Last reviewed 2024-11-25.
Learn how to recover from a rhomboid strain with effective tips and exercises. Discover the best ways to manage pain and restore movement 💪🔥.
Rhomboid strains happen when the muscles are either forcefully contracted repeatedly or overstretched.
Rhomboid strains happen when the muscles are either forcefully contracted repeatedly or overstretched.
This can be common in sports like martial arts or gymnastics, where you’re using your rhomboids for shoulder retraction, elevation, and downward rotation.
Early Management of Rhomboid Strains:
1️⃣ Pain Relief: To ease initial pain, try pain creams, heat or ice packs, or manual therapy. 🔥❄️ Heat promotes blood flow, while ice reduces inflammation.
2️⃣ Self-Massage: Roll a small ball against the sore spot on your back while leaning on a wall (make sure to avoid the spine!). This helps release tightness and can be very effective.
🏐 Restoring Movement In the acute phase, since the area may be tender, start with gentle shoulder movements. Move your shoulders forward (protraction) and backward (retraction) in small, pain-free ranges. Doing this frequently without pushing into pain will gradually improve your movement and allow the rhomboids to recover.
🔄 Progressing to Strengthening Once movement is comfortable, add light resistance to help the rhomboids build back strength!
Good exercises include:
💪 Pro Tip 🌟 Be patient with recovery! Consistency is key, and each movement counts towards getting stronger every day.
Questions about rhomboid strains: what you need to know and how to recover 💪🔥? Our physiotherapists in Horningsea Park and Gregory Hills can assess and treat you — no referral needed.
Pegasus Peak Physiotherapy provides hands-on, evidence-based care across South West Sydney from two clinics.
Pegasus Peak Physiotherapy is rated 5.0 stars from 80+ Google reviews across our Horningsea Park and Gregory Hills clinics.
Phone: 0451 768 747 · Email: [email protected]