Weird middle back (possibly teres minor/major or rhomboid) pain help!

[tulanekenny]

I'll try to be brief. Quite some time ago while conducting reverse grip bench presses (close grip for tricep isolation) I felt a twinge in my back, right on the inside of my left shoulder blade but felt like I could do one more rep. Stupid I know and I felt some time of pain in this area. Rather than wise up, deal with my mistake and rest, I continued to lift for months through the pain. I don't have a limited range of motion and found that I could still lift really heavy whether it be back or chest exercises. Finally I decided to set my ego aside to try to rehab/heal knowing it likely was worse than had I done so in the first place. I've rested for a month while trying to stretch and etc. I've visited a chiropractor and done acupuncture.

Since then I've come back lifting but stayed very light for the most part...mainly trying the motions of lifting and getting blood flowing. It's been a few more months and I'm wondering if any experts have advice for me because the pain is persistent??

For me it's weird because a pressing motion caused the injury and I know I was stupid with it but it still hurts to this day. Any suggestions?

[Heidi]

Have you tried sports massage? This would probably help as I would but money on it being a muscular injury, possibly of one of the rotator cuff muscles or maybe rhomboids etc.
The reason why it is still causing problems all the time later is probably due to muscle imbalances which have developed due to the injury. Poor posture is also another big contributor.

[tulanekenny]

I have gotten a massage and the guy's certifications seemed to indicate he knew what he was doing, but he was really weird and in all honesty I don't think he was the right person to go to. I would like to google a massage therapist if you have any recommendations as to what to look for (certifications, keywords in the search etc)?

It could be muscle imbalance though prior to injury I did my best to insure my opposing muscle groups were worked just as much but is there a way to try to determine this?

Thanks!

[Heidi]

Its good to work opposing muscle groups of course. However, the kind of exercises most people do in a gym are not the kind of exercises which will really help.
I'm talking more about postural exercises, which don't usually involve weights. They focus on re-training the smaller, postural muscles around the shoulder blades so that they can hold the right position for long periods.
Have a look for scapular setting or scapula stabilisation exercises.
As for your massage therapist, make sure you find someone who comes recommended from others and who ideally has a degree in sports rehab or sports therapy etc to make sure they have sufficent knowledge about what they are trying to achieve.

[chirop1]

any success with your complaint?