If you have had shoulder pain for a long time and it doesn’t seem to be getting any better, there are things that can help to improve it. Shoulder pain is one of the most common conditions individuals are seeking out health professionals for advice and guidance, so you are not alone!
In the past, the most common diagnosis for shoulder pain was “subacromial impingement”, however this title is not being used as commonly as we now know that the structures within the shoulder do not become impinged or “pinched” with movement, as we previously thought. Now, the most appropriate name for shoulder pain is rotator-cuff related shoulder pain.
Rotator-cuff related shoulder pain
If you have dull, aching pain across the outer aspect of your upper arm or across the shoulder, which is worse lifting your arm above your head or behind your back, you may have rotator-cuff related shoulder pain. This is typically caused by an activity over time placing too much load on the rotator-cuff muscles and tendons (see below image), causing them to become fatigued and sore. This may be something as simple as starting a new hobby, sport or job or going back to an old hobby you used to enjoy after some time off.
To improve rotator-cuff related shoulder pain, hands-on techniques to release the muscles and joints around the shoulder help to reduce pain and improve the range of movement. Once your pain has settled, the rotator-cuff and surrounding muscles must be strengthened to build up the capacity of the shoulder, so that it can function properly with the activities you want to do. An individualised rehabilitation program designed by a physiotherapist ensures that you are performing the exercises correctly and not aggravating the shoulder.
Some exercises that are great to build strength in your shoulder include:
Side-lying shoulder external rotation:
Lie on your side with your symptomatic shoulder facing up, with your elbow bent to 90 degrees. Hold a light weight (0.5-2kg) in your hand and rotate your shoulder outwards to lift your hand towards the ceiling, maintaining the elbow at 90 degrees. Slowly bring your hand back down to the starting position. Repeat 8-12 reps, 3 sets.
Shoulder press:
Standing, hold a dumbbell in your symptomatic shoulder’s hand and start with your elbow bent, and the weight by your shoulder. Press the weight above your head towards the ceiling, then bring your arm back down to the starting position. Repeat 8-12 reps, 3 sets.
Shoulder taps:
On your hands and feet in a plank position, ensure your core and glutes are engaged and your back is in a neutral position. With your hands flat on the ground, push your shoulders slightly forward to bring your shoulder blades away from each other. Holding this position, lift one hand up to tap your opposite shoulder and repeat with the opposite hand. Repeat 10-20 reps, 3 sets.
If you experience any pain or discomfort with these exercises, or you would like an individualised treatment plan to treat your shoulder pain including hands-on treatment and exercise rehabilitation, book in to see one of our physios at Perth Physio & Pilates.