Shoulder Pain: Shoulder Impingement & Shoulder Bursitis.
WHAT IS IT?
Quite simply it's when our shoulder gets irritated, grumpy or inflamed. This will happen when the load you put through your shoulder exceeds the load that your shoulder structures can handle.
The video below outlines some key strategies to help reduce your shoulder pain in the early phase of "shoulder impingement" or "shoulder bursitis";
- Tape the shoulder to offload it and take the weight of gravity away.
- Soft tissue work with a therapist or self massage.
- Start strengthening in a way that won't irritate your symptoms eg The Shrug...
HOW LONG WILL I BE SORE FOR?
With the right combination of skilled soft tissue work, mobilisations, strapping, movement and exercise we would expect your symptoms to settle in 7-10 days...
However it is not uncommon for shoulder impingement symptoms to linger for 4-8 weeks, particularly if you haven't sought treatment.
After the initial 7-10 days of treatment and when symptoms start to settle the key to getting rid of that niggling 10-20% of symptoms is graded strength work...
GRADED EXERCISE FOR SHOULDER IMPINGEMENT;
The key to happy health shoulders is strengthening them up. Specifically we want as strong rotator cuff. These are the muscles that help stabilise and move the ball and socket joint. Secondly, we want strong scapular stabilisers, these are the muscles that move your shoulder blade and allow for good shoulder movement.
Once your symptoms have settled we would enter a 4-12 week strengthening program which would look like a combination of the exercises in the videos as well as progressing up through weights;
2. Side Lying External Rotation.
3. Swimmers Position External Rotation.
It is important to do this with set, rep and weight advice from a skilled professional and always with proper technique and monitoring your symptoms.
So, quite simply, to rid yourself of shoulder pain you need to settle your symptoms down with the right combination of taping, avoidance and soft tissue work and then you need to build up all the muscles again with graded strength work.
As always feel free to message us on the drift chat box, email or book in online at 1 of our 3 locations in Sydney;
iMove Physio Miranda: (https://imovephysio.com.au/miranda/)
iMove Physio Panania: (https://imovephysio.com.au/panania/)
iMove Physio Rozelle: (https://imovephysio.com.au/rozelle/)
iMove Physio Miranda Services These Suburbs:
- Gymea Bay
- Yowie Bay
- Taren Point
- Caringbah South
iMove Physio Panania Services These Suburbs:
- Revesby Heights
- East Hills
- Picnic Point
- Padstow Heights
- Condell Park
- Voyager Point
iMove Physio Rozelle Services These Suburbs:
- Balmain East