SHOULDER PAIN (PART 1)
Generally, these injuries fall
into three categories: Impingement Syndrome, Instability
or Rotator Cuff tears. In this first article, we will
discuss Impingement Syndrome. If you’ve developed
shoulder pain that is worse when raising your arm,
you may have this syndrome. It usually has an insidious
onset, often associated with an activity that hasn’t
been done for a while such as turning over garden soil,
throwing a ball or household repairs. Pain with overhead
activities, shoulder stiffness or a dull pain even
when your not using your shoulder are the most common
symptoms.
The muscles and tendons around
the shoulder allow you to move your shoulder in a variety
of directions including lifting, swinging, pushing
or pulling and reaching. As you raise your arm overhead,
a narrow space in your shoulder called the subacromial
bursa gets compressed. The bursa functions normally
as a fluid filled sac that allow tendons to glide without
rubbing up against each other. With overuse, this bursa
swells to three times its’ normal size and presses
on the tendons and muscles causing inflammation and
irritation. The combination of bursa swelling (bursitis)
and tendon inflammation (tendonitis) is called Impingement
Syndrome.
Treatment for impingement syndrome
is "Active Rest". Avoid overhead activities.
Ice initially to reduce inflammation followed by heat
may speed your recovery. Your physician may prescribe
non-steroidal anti-inflamatories. Do not stop moving
your shoulder completely or a "frozen shoulder" will
develop. Pendulum exercises listed below, keep your
shoulder mobile without adding to the impingement.
Stir the Pot
Bend over a table and allow your
affected arm to hang free. Make gentle circles with
your dangling straight arm as if stirring a pot.
Bowling
In the same position as above,
allow your straight arm to swing from front to back,
as if throwing a bowling ball.
Saw Wood
While standing upright, grasp your
affected arm with your good arm and push forward and
backward as if sawing a log.
Rock the Baby
In the same position as above,
grasp your affected arm and bring it across your body
as if rocking a baby.
Exercises should be done for 10
minutes, 3 times a day. If the problem persists, see
your doctor. Sometimes an injection of cortisone into
the shoulder is needed to resolve the problem.
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