Anyone have a suggestion for a tight Trapezius muscle?

[JohnRi]

For the last couple of month or so, as I have ramped up my exercise routine, I've noticed that when I power walk 4 mph or higher, the Trapezius muscle in my neck gets very sore and painful.  Squeezing releases the muscle.  Also forcing my shoulders down as I walk seems to help.  But if I'm not paying attention, the pain is so bad that I have to stop walking or slow down.  Odd thing is, 5 minutes after I stop walking the pain is gone. 

I'm sure it something with my shoulders getting all tensed up, and tight as I power walk.  I probably just need to relax my shoulders as I walk.  But kind of hard to do when I walking as fast as I can, arms swinging, going full speed... 

The odd thing it's only my right side of my neck.  I am right handed.  The left Trapezius is fine.  The right, I've cried out in pain a few times squezing it to get it to relax.  Almost like a muscle cramp.

I had hoped it would go away, but it happens just about every time I walk.  Unless I made a effort to walk with my shoulders down and relaxed from the very first step.

[JamieS_Wisco]

I would say to see I chiropractor.  I was having a similar problem.  Although the pain didn't go away.  The chiropractor got things back in alignment, no more pain, no meds, no surgeries.

I had a disk that was hitting on the nerve.  Most insurances cover at least part.  Worth a shot to at least be checked out.

[Taurus21]

I love this video and Ekhart Yoga. There are only two stretches so it is a short yet effective video. Anyone can do them. Try and do it at least once a day and I hope you see some improvement.

https://www.youtube.com/watch?v=7Hyj3DZBgVM&list=PLyfbZrrsflL8j5Ig7SyC-biIUSZ6hjV2v&index=2

[philly78]

I lay on a lacrosse or tennis ball and apply pressure to release the trigger point. You can also do standing up against wall and place ball between you and the ball. There are some videos on youtube 

[GershonSurge]

I'm guessing you've already Googled Trapezius pain.

Pain of the type that makes a person cry out is generally a warning to stop doing something. In my opinion, the speed you are walking is unnaturally fast for most people except for short distances.

You might try "old man running" which means you put your arms in a jogging position and jog very slowly at the same stride rate you used for walking. It may or may not increase your speed, but for me, it causes much less fatigue while burning the same number of calories. 

[GershonSurge]

@JohnRi

John, I ran across something in the past couple of days. If you are doing side lateral extensions, this may apply. This exercise is designed to exercise smaller muscles. If you are using too much weight, then the Trapezius kicks in. It's possible skipping side lateral extensions for a week or so could help resolve your pain.