Why Your Nagging Shoulder Blade Pain isn’t Going Away

June 10, 2025 by mint-sk

The prevalence of shoulder pain tends to increase and become more severe as we age – especially for folks in their 50’s and beyond.

When people complain of shoulder pain – it can manifest in a lot of different ways. Sometimes pain appears in the front, sometimes on the very top of your shoulder, sometimes deep inside your joint… But probably the most annoying and uncomfortable type of shoulder pain I hear about is the one that occurs deep inside your shoulder blade.

It’s tough to get to, tough to pinpoint, and even harder to make go away.

It kind of feels like middle back pain – but also feels like shoulder pain – so which is it? And more importantly… Why isn’t it going away?

There are many reasons why we get shoulder pain and there’s a good explanation why it can move around and appear in so many places. It’s the most mobile joint in your body, which lends itself to lots of ways to get injured. And to add even more confusion – 47% of all shoulder pain originates from a source in your spine (neck) – even when you don’t have any neck pain.

Therefore, misdiagnosis of shoulder pain is very common and it’s probably the most common reason I see for that nagging shoulder blade pain not going away – no matter how many times you massage it, stretch it, or “thera-gun” it.

If you’ve had nagging shoulder blade pain for a while now and it’s not going away – there’s a really good chance it’s not actually a shoulder problem and you’ve been misdiagnosed.

Let’s look at a few key signs and considerations to help you figure out if that nagging pain in the middle of your shoulder blade has been misdiagnosed:

1. Location of your pain?

When your pain is coming from a source within your shoulder, the pain will be localized to your shoulder joint. “True” shoulder pain is typically felt directly in front of your shoulder, on top of your shoulder, or in a more involved shoulder problem (like a rotator cuff injury) you might feel some achiness down the side of your arm. But the pain will never radiate below your elbow. If the nagging pain in your shoulder blade ever causes pain past your elbow and into your forearm or hand, or radiates above your shoulder into your neck (the upper trap area) – odds are pretty good that you’re dealing with a spine problem and not a shoulder problem.

2. Do you experience numbness, tingling or burning?

If the nagging pain in your shoulder blade is ever associated with numbness, tingling, or burning – these are signs of nerve irritation, or perhaps nerve compression. If that’s happening – the problem is almost certainly coming from your neck. It’s very common for things like bulging discs to compress nerves, or limit movement, which can irritate nerves in your neck. The nerves in your neck will commonly refer symptoms into your upper shoulder/upper trap area, down your arm, and… you guessed it… right into the middle of your shoulder blade. And remember – you could be experiencing the referred symptoms without much (or any) pain in your neck. If you’ve got symptoms of numbness, burning, or tingling in your arm or shoulder along with nagging shoulder blade pain – and you haven’t yet gotten your neck examined by a mechanical pain specialist – there is a good chance you’ve been misdiagnosed.

3. Does posture affect your pain?

Do you notice that your shoulder blade pain changes depending on your posture? This is another telltale sign that your shoulder blade pain is likely coming from your neck. Our heads are inclined to remain upright on top of our shoulders to look ahead at what’s in front of us. So when you slouch your middle back – your neck will always compensate so your head can look forward. Ever hear of the term “forward head posture”? That’s what we call the compensation your neck makes for curved, slouchy posture in your middle back. And in forward head posture, you will stretch out and eventually irritate the nerves in your lower neck. The nerves in your lower neck – particularly the areas of your C6 and C7 vertebrae – refer right into the middle of your shoulder blade. So if you notice the pain easing when you sit upright or lie down, and increasing with long car rides or sitting at a computer (when your back tends to be slouched) – there’s a very good chance the pain in your shoulder blade is coming from your neck.

The good news is that even if you’ve been misdiagnosed for some time, nagging pain in your shoulder blade is typically a mechanical problem and can be fixed naturally with a corrective movement prescription, postural training and education, and strengthening the areas around your neck and middle back. You don’t need to resort to injections or pain killers. Do me a favor though – don’t try and fix this problem yourself or by looking up exercises on YouTube. We call it a movement prescription for a reason – and it should be prescribed to you by a physical therapy specialist who has a deep understanding of the intricacies of mechanical pain and how it all works. If you want help finding someone like this in your area – get in touch – I’m happy to help.

Local to the DMV area? Looking for movement experts or a mechanical pain specialist to help you with lingering shoulder pain and unsure where it’s coming from and how to make it go away? Schedule a free discovery visit with us today

CLICK HERE to request a Back Pain Strategy Session from a back pain specialist at my clinic, or email at trupti@mmsspt.com, or CALL (202) 670 8874 for a FREE telephone consultation so we can ask you some questions and help you better.

Trupti Mehta PT, MS, OCSManual Medicine, Spine & Sports Physical Therapy, Washington DC

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Why Your Knee Pain Isn’t Going Away – And What You Might Be Missing

May 25, 2025 by mint-sk

Knee pain can be stubborn. If you’ve tried stretching, strengthening, injections, or even surgery with little to no relief – it might be time to consider looking beyond your knee. Many people are told their pain is due to “wear and tear,” arthritis, or simply aging. But here’s the thing… There are plenty of people out there with these very same conditions who have no knee pain at all.

So, what gives?

It turns out that knee pain isn’t always a knee problem.
If you’re still dealing with persistent discomfort despite following every piece of conventional advice, one of these four lesser-known culprits might be the real reason behind your lingering knee pain.

1. It’s Not Your Knee—It’s Your Back

Did you know that nearly 40% of extremity pain actually originates from the spine – even if you don’t have back pain? The nerves that control your knee function start in your lower back. If they’re irritated, compressed, or not functioning properly, your knee could suffer the consequences.

A key sign that your knee pain is actually coming from your back is if your pain moves around, travels up or down your leg, or worsens when you sit for long periods. If your knee treatments aren’t working, it’s worth investigating whether your back is the real issue by talking to a mechanical back pain specialist.

2. Your Core is Weaker Than You Think

When people hear “core strength,” they usually think about back pain or six-pack abs – but your core plays a massive role in knee health, too. Your core, hips, and glutes work together to stabilize your lower body. If these muscles are weak, your knees pick up the slack, leading to unnecessary strain and chronic discomfort.

Signs of a weak core affecting your knees include feeling unstable on one leg, difficulty maintaining good posture, or knee pain that worsens after prolonged activity. The solution? Strengthening your core and hips can take the pressure off your knees and keep them moving the way they should.

3. Your Ankles Might Be the Problem

Your ankles act as the foundation for your entire lower body. If they lack mobility or stability – your knees will compensate – leading to stiffness, pain, and dysfunction. Poor ankle mobility can make everyday movements like walking, running, and squatting much harder on your knees.

If you struggle with ankle flexibility or feel unsteady during activities like hiking, running, or sports – your knee pain may actually stem from weak or restricted ankles. Addressing ankle stability and mobility could be the missing link to finally getting relief.

4. Your Knee Isn’t Moving the Way It Should

One of the most overlooked aspects of knee pain is mobility. There might actually be nothing at all wrong with your knee – but if it doesn’t move as well as it should – structures within and around your knee joint will slowly start to get irritated. Most rehab programs focus on bending the knee – but proper knee function also requires slight hyperextension – and this is where I see a lot of problems for people. If your knee stops at “just straight,” it may still be restricted, causing long-term dysfunction and discomfort.

Pro-tip: This is especially common after surgery, where full mobility isn’t always restored. If one knee doesn’t move like the other, it’s time to work with a mechanical knee pain specialist who can prescribe corrective movements to help you regain that lost range of motion.

What to Do Next

If you’ve been dealing with knee pain that just won’t go away – there’s a good chance you either have the wrong diagnosis – or the wrong treatment plan. You may need to stop focusing on the knee and start to look elsewhere in your body. The real problem might be coming from your back, core, ankles, or mobility restrictions somewhere leading to secondary stress on your knee joint.

A mechanical pain specialist who understands the bigger picture can help pinpoint the true cause of your pain and create a plan that actually works to finally get your knee pain resolved.

Trupti Mehta PT, MS, OCSManual Medicine, Spine & Sports Physical Therapy, Washington DC

How the Daylight Savings Shift Affects Our Health

November 1, 2024 by mint-sk

We are quickly approaching the time of year when daylight hours dwindle, and the temperature begins to drop. On November 3rd the clocks “fall back,” and for many, especially those with a 9 to 5 office schedule, that means a significant drop in exposure to natural light. This change in time and decrease in daylight can affect our mental and physical health. Here are some things to look out for and tips on managing.

Sleep disruption

Even though we’ll technically “gain” an hour overnight, disruption or loss of sleep is a common side effect of the time change. Luckily, if you stick with consistent bed and wake times, you should adjust within about a week. It also might help to slowly shift your usual schedule back in 15-minute increments over a few days. If you have trouble falling asleep, try dimming the lights at least one hour before your desired bedtime. Avoiding phone use and other screens might help as well.

Lower energy

It takes some time for our bodies’ internal clocks to adjust to the shift in time. Be prepared to feel slightly more tired for a few days, and be patient with yourself as your circadian rhythm adjusts. If you’re lower in energy than usual, try moving your body restoratively. While it can be tempting to double down on caffeine to power through (and we wouldn’t judge you for that extra cup of coffee Monday morning!), be sure to hydrate adequately, too.

Depressed mood

Seasonal affective disorder is a common ailment triggered by changing seasons and waning daylight in winter months. It’s believed that reduced daylight affects how the body produces serotonin. A balanced diet, including protein, carbs, and healthy fats, can help balance hormonal disruptions. Getting as much sunlight as possible during the day may also alleviate symptoms of SAD. Light exposure in the morning and afternoon will help realign circadian rhythm and help alleviate evening energy and mood dips.

It’s not all bad – the time change will be welcome for early risers since it allows more sunlight in the early morning hours. If you prefer to move your body in daylight, consider shifting your workout schedule earlier in the morning. MINT opens at 5:30am on weekdays and offers classes at 6am, 6:30am, and 7am Monday through Friday.

There are also ways to embrace the darker afternoons and evenings. Try a candlelight yoga class, offered on Mondays at 6pm and Sundays at 4:30pm. Other restorative and flow yoga classes are offered on weekday evenings.

Let us know how MINT can help with your winter wellness!

Midday Workouts to Boost Your Body and Brain

June 25, 2024 by mint-sk

The preferred time of day to work out is a hotly debated topic. Some people prefer to exercise first thing in the morning, claiming it gets their day off to an energetic start. Others are devotees to a post-work sweat sesh when their bodies are more awake, fueled, and hydrated.

But have you ever tried a midday workout? It’s no secret that moving your body throughout the day is good for you, but studies have found notable benefits to getting sweaty on your lunch break. So turn your Zoom camera off, put a block on your calendar, and head to the gym. Here are just a few of the benefits:

Stress Management

It’s no secret that our culture is often centered around work and productivity. This can lead to high levels of stress and anxiety. A 2022 Gallup report found that Americans are some of the most stressed-out people in the world. A workout is a great way to manage this. Studies show that exercise increases endorphins (brain chemicals that improve mood) and reduces stress hormones. Over time, regular physical activity can also regulate the central nervous system.

Increase Productivity

Did you know that a workout can help with problem-solving? Exercise stimulates creativity and concentration by increasing blood flow to your brain and boosting glucose levels. In addition to benefits at the chemical level, a midday workout can contribute to better work-life balance. Leaving your desk during the day to workout allows you to truly unplug and give your brain a break, which can reduce the risk of burnout in the long run.

Appetite and Nutrition

Exercise helps regulate your appetite by reducing hunger hormones and increasing satiety hormones. It is, of course, essential to feed yourself adequately throughout the day, especially if you’re burning calories with a workout, but exercise can help you manage what you eat and how you fuel yourself. There’s nothing wrong with a sweet treat during the workday, but consuming sugar in excess (a side effect of boredom and/or stress) can lead to a crash or afternoon slump. Working out can curb sugar cravings, leading you to choose more nutrient-dense foods that will help boost your energy even further.

MINT offers a variety of midday classes Tuesday-Sunday, from Slow Burn Sculpt and TRX Pilates, to higher intensity options like Lunchtime Power Hour. Check out the class schedule to see what options might work for you!

What’s your favorite time of day to work out? Let us know, and whenever you make it to the gym – morning, afternoon, or evening – be sure to tag us in your sweaty selfies. We love to see how our members are doing!

Weatherproof Workouts at MINT

February 23, 2024 by mint-sk

Even though Potomac Phil predicted an early spring this year, DCers know that the weather in February and March can swing from 30 to 70 to 50 degrees – a year’s worth of weather in one week! And, of course, there are those spring rainstorms that seem to come out of nowhere and always hit when you’ve left your umbrella at home. Luckily, MINT guarantees weatherproof workouts every day of the week, and there are options for every type of fitness fan. If you love to exercise outdoors but need bad weather alternatives, here are some fun workouts to try at MINT.

For the runners:

There is truly nothing better than the first t-shirt run of spring when you finally shed the winter layers and feel the sun on your arms for the first time in months. Until then, try a treadmill workout to maintain cardio fitness. Pounding out miles on a stationary machine can get boring fast, so mix it up with speed and hill intervals for a challenge that will engage your muscles and mind. After warming up, set the treadmill to a low-medium incline and jog for 2 minutes. Then, decline to flatter ground and increase your speed for 1 minute. Repeat until drenched in sweat.

For the cyclists:

You’ll find MINT’s signature Rhythm Ride class, a beat-based ride with on-bike choreography and upper body work, on the schedule five days a week. While it’s not quite the same as cruising through Rock Creek Park or taking laps around Haines Point, these classes are available rain or shine and are a great off-season option for cyclists. When classes aren’t in session, members are welcome to use the MATRIX bikes in the cycling studio for their own workouts.

For the yogis:

While our member favorite outdoor yoga class is on winter hiatus, step into one of MINT’s cozy indoor classes. As seasons transition, it’s good to feel grounded in your body. Restorative yoga classes are offered Tuesdays and Thursdays, while other practices are on the schedule Mondays, Wednesdays, Fridays, and Sundays. Pilates and barre classes are also great low-impact options.

If classes are not currently included in your MINT membership, now is a great time to switch to the All Access membership – don’t forget to check out our latest membership deal!

Fitness Fervor: Recapping 2023 Fitness Trends

October 26, 2023 by mint-sk

As we look towards the end of 2023, it’s a prime moment to jog down memory lane and explore the fitness trends that left their mark this year. These trends not only shaped our workouts but also set the stage for an even more invigorating 2024. Here’s a look back at four standout trends and how they can energize our fitness journey in the year to come.

One-on-One Personal Training Revival: This year saw a remarkable resurgence in personalized fitness with one-on-one personal training sessions. Tailored workout plans and individualized attention became a game-changer for many. As we leap into 2024, consider the immense value of personal training. It could be the key to unlocking your full potential and achieving those ambitious fitness goals.

Personal Training Client with A Trainer and Kettlebell

HIIT’s Continued Popularity: The power-packed punch of High-Intensity Interval Training (HIIT) kept its stronghold in the fitness realm due to its proven effectiveness and efficient use of time. Check out our class schedule to sign up for one of our many HIIT classes. Also, as we gear up for another year, let’s not forget that you don’t need to live in the gym to stay fit. Incorporating short but intense bursts of exercise into your routine can yield impressive results.

Functional Fitness Flourishes: The emphasis on functional fitness – exercises that prep your muscles for real-life activities – soared this year. For the tail end of 2023 and beyond, think about weaving more of these practical movements into your regimen. It’s a stellar way to boost strength, flexibility, and overall functionality for your day-to-day hustle.

Two members stretching their legs at at bar

Pilates – The Quiet Powerhouse: Pilates made a stealthy yet impactful entrance this year, appealing to many for its blend of strength, flexibility, and mindfulness. Its emphasis on controlled movements and core strength makes it a perfect complement to more intense workouts. For those plotting their 2024 fitness journey, consider Pilates as a way to balance and refine your routine. At MINT, you can enjoy Mat Pilates classes or work with a trainer one-on-one on our Reformer Pilates machine.

One on One Reformer Pilates Training Session

As we wave goodbye to 2023, consider packing these insights in your gym bags and step into 2024 with a refreshed perspective on fitness. Whether it’s through personalized training, intense HIIT sessions, practical functional exercises, or the controlled grace of Pilates, the goal is to keep evolving, challenging, and enjoying our fitness journeys. Here’s to being stronger, more flexible, and in perfect harmony with our bodies in the year ahead!