Shoulder pain is one of the most commonly reported complaints among sports persons and in the general population which can stop you in your daily routine task. If you are experiencing difficulty in overhead activity, cross-body activity or facing problems reaching behind your back moreover if you are a sports person and facing problems in throwing, smashing, bowling, lifting, or servicing you may have shoulder impingement.
Shoulder impingement is also known as shoulder tendonitis, rotator cuff tendonitis and subacromial impingement. The shoulder is a ball & socket type of joint where the big head of the humerus fits into the glenoid cavity of the scapula and is surrounded by the glenoid labrum. The shoulder joint has a greater degree of freedom in all plans and during movement shoulder joint is stabilized by the innermost layer of the rotator cuff muscles
Shoulder impingement is a condition where the supraspinatus ( one of the rotator cuff muscles) tendon gets pinched between the humeral head and the acromion process of the scapula due to altered biomechanics, repetitive vigorous intensive training, muscle imbalances, incorrect lifting and throwing technique and reduced internal rotation of the shoulder.
# Symptoms of Shoulder Impingement
- Difficulty in overhead activity, cross-body activity or facing problems reaching behind your back.
- Difficulty in sleeping on the same side.
- Decrease muscle strength.
- Decrease range of motion.
- Sports activity is painful.
# How to quickly fix your shoulder impingement,
The shoulder is the most mobile joint in our body. It is necessary to maintain joint mobility and stability to perform all functional activities without any discomfort and to maintain a good Range of motion.
As a sports physiotherapist, I am very much familiar with shoulder conditions like Impingement, Rotator Cuff Tear Tendinitis etc. A careful evaluation and a good rehab program are enough to recover from the shoulder problem. There are a few Stability and Mobility Exercises to overcome shoulder impingement all should perform in a pain-free range.
#1: Doorway stretch: To correct the altered postural mechanics and to increase scapular mobility.
#2: Stretch both arms behind your back: To improve shoulder extension and internal rotation and scapular rotation.
#3: Posterior joint capsule stretch in lying position: To increase joint ROM, especially internal rotation.
#4: Shoulder wall slide with the ball: To increase shoulder ROM, proprioception and strengthening of the serratus anterior muscle.
#5: Shoulder mobility letters I, Y, T and w exercise: To increase shoulder strength and mobility.
#6: Isometric External rotation hold: Stability exercise for rotator cuff muscle.
#7: Banded face pull: Shoulder mobility with upper trapezius strengthening.
#8: Banded diagonal flexion: Functional strengthening for the entire shoulder muscle used in stability.
#9: Wall-supported scapular push-ups: To increase scapular mobility.
Various other training programs, activities, cardiovascular strength, coordination and balancing exercise help to prevent injuries.
Every individual case is different and the prevention strategies may vary between individuals. Thus it is important to consult with a Sports physiotherapist before taking any preventive measures. You can take an appointment at the best sports injury clinic in Gurgaon, The Physio Experts.
The effectiveness of prevention depends on individual factors such as physical fitness, specific sports activities, and previous history of injury.
Thus, every injury is unique and so are its needs
Various other training programs, activities, cardiovascular strength, coordination and balancing exercise help to prevent injuries.
Every individual case is different and the prevention strategies may vary between individuals. Thus it is important to consult with a Sports physiotherapist before taking any preventive measures. You can take an appointment at the best sports injury clinic in Gurgaon, The Physio Experts.
The effectiveness of prevention depends on individual factors such as physical fitness, specific sports activities, and previous history of injury.
Thus, every injury is unique and so are its needs
