Shoulder Pain: Rotator Cuff Exercise
SHOULDER PAIN IS
There are many, many structures that can get irritated or inflamed in your shoulder. You may have heard of bursitis, impingement and rotator cuff. The truth is pain in our shoulders can be coming from some, all or none of these structures.
Quite simply we want to assess your shoulders movement and muscles and try to settle it down as quickly as we can. Once it has settled we know that building a strong rotator cuff will help keep it niggle free.
The video below is a great example of a rotator cuff exercise you can do at home. This can really get your cuff stronger but also you can control your range by using your foot.
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.
WHAT ABOUT CUFF TEARS AND SURGERY FOR MY SHOULDER?
We know that even small to moderate rotator cuff tears in your shoulder do not require surgery. The simple answer is if you complete 8-12 weeks of guided strengthening with your health professional, most shoulder issues should abolish.
Unfortunately, to many clients opt for cortisone or surgery to soon or before they have properly rehabbed their shoulder. The surgery will always be there is you fail your 8-12 weeks of rehab but we know this is unlikely.
Lastly, if you do still require surgery after 8-12 weeks of rehab, which is unlikely, you will get much better outcomes from your surgery having done the rehab. This has been well documented and studies and we refer to it as pre-hab.
WHAT SHOULD I DO NOW?
1. Don't get scans. Most shoulder pains do not require imaging.
2. Book in to see your local health professional.
3. Complete 8-12 weeks of guided and graded shoulder strengthening.
4. In most cases this will have your shoulder feeling bullet proof.
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