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Are you among those 18% to 25% of people suffering from shoulder pain? You have tried various medications but they give relief for a limited time and now you’re searching for permanent treatment for shoulder pain. If this is the case, physiotherapy can provide relief from pain but takes some time and effort.
You need to cooperate with the therapist to know the underlying reasons for shoulder discomfort and practice recommended exercises to relax your muscles. If you have made up your mind about the treatment and are looking for a physiotherapist, the physiotherapy clinic in Toronto can help.
They offer various therapy sessions and educate you on how to manage your shoulder pain. Before starting the treatment, it is necessary to know the root cause of the problem to create a personalized treatment plan.
Causes Of Shoulder Pain
The shoulder is composed of bones, joints, muscles, ligaments, tendons, cartilage, and bursa. The bones are held by the capsule and rotator cuff muscles are responsible for the movement. These structures work together to provide locomotion, damage in one of them causes pain.
Shoulder pain can lead to limited mobility that affects daily life activities like bending, carrying weight, combing hair, sleeping, wearing clothes, and much more. To live a comfortable life, any type of discomfort must be removed. However, before making a plan to eliminate them, it is essential to know the reasons behind them.
Types of Injuries
Shoulder pain can result from two sorts of injuries: acute and overuse.
- Sudden or acute injuries are those that happen unexpectedly such as accidents or shoulder dislocation due to heavy lifting. These may include bruises, injured tendons & ligaments, injured nerves, torn rotator cuff, strained muscles, broken bones, or dislocation.
- Overuse injuries can result from repetitive tasks that lead to constant stress on shoulder muscles such as prolonged sitting in an office with bad posture. These may include bursitis, tendinitis, muscle strain, or frozen shoulder.
Let’s discuss some of the injuries that cause shoulder pain:
1. Bursitis
Bursitis results from the inflammation of the bursa in the shoulder. The bursa is a fluid-filled sac that reduces friction and allows smooth movement. It is present between the humerus bone and scapula. It is the result of repetitive movements and overuse injuries.
2. Rotator Cuff Injuries
The class of muscles that provide support and movement to the shoulder and connect the scapula(shoulder blade) to the humerus(upper bone of arm extends from shoulder to elbow) are called rotator cuff muscles. These are 4 in number and contribute to the mobility of the shoulder.
The inflammation and stiffness of these muscles can lead to rotator cuff injury. The biggest cause of this disease is aging, otherwise, it may also be caused by acute injuries.
3. Tendonitis
It is the inflammation of rotator cuff tendons that attaches muscles to bones. It causes severe pain in the shoulder that leads to reduced movement of the shoulder joint. It can limit your daily activities to a certain extent.
4. Frozen Shoulder
Frozen shoulder or adhesive capsulitis, a condition arising from the stiffness of shoulder joints. This leads to a reduced range of movements in the shoulder joint due to a deficiency of fluid that helps in mobility. It is the result of prolonged immobilization, diabetes, aging, or repetitive movements.
5. Arthritis
Arthritis is the disintegration of cartilage that cushions the joints leading to the rubbing of bones against each other. This condition causes swelling, pain, stiffness, and reduced mobility. It can be caused by persistent stress on shoulder joints.
6. Shoulder Impingement
The compression of the bursae or tendons between the shoulder joints is called shoulder impingement or subacromial impingement syndrome. It arises from repetitive movements, poor posture, or weak muscles and causes pain during movement.
7. Fractures & Dislocation
Fractures caused by accidents lead to intense pain and can be treated by combining medical and physiotherapy treatments.
A dislocation happens when bones are displaced from their normal position due to sudden injuries.
Physiotherapy Techniques to Relieve Shoulder Pain
The following techniques give you ease with shoulder pain:
1. Shoulder Pendulums
Shoulder pendulums can relieve the pain caused by the tightness of the shoulder capsule that holds together the shoulder bones. To do this, bend a little bit, place one hand back on the table, and release your other arm freely in the air.
After that, rotate your free arm in a clockwise and anticlockwise direction for a few seconds. Now do this with the other resting arm to enhance flexibility.
2. Rotator Cuff Release
It will release tension from rotator cuff muscles and make them relaxed from the stiffness. The rotator cuff muscles become stiff when there is tightness of muscles occurs naturally around an injury to protect it. The rotator cuff release will lessen the pain and lighten the tightened muscles.
Rolling a lacrosse ball on the affected region helps to release tense muscles.
3. Shoulder Stick Stretches
Stick stretches are done with a dowel or broomstick to enhance shoulder flexibility by stretching the muscles, ligaments, and tendons, around the shoulder joint. It will also strengthen shoulder muscles, enhance posture, and aid in rehabilitation from injuries.
4. Doorway Stretch
It is beneficial for people sitting for hours in the office working in front of the desktop. It releases tension from the muscles of the shoulders, chest, and upper back. It also improves posture.
To practice this exercise, start by standing in the doorway and making a 90-degree angle with both arms. Take a forward step and press your palms on the sides of the doorway. Now incline forward a little bit and remain there for 30 seconds. Repeat this exercise for 2-3 times.
5. Shoulder Rows
Shoulder rows activate the stabilizing muscles of the shoulder. They are also called dumbbell shoulder rows or upright rows help strengthen the rhomboids, trapezius, and deltoids which are crucial for stability.
To do this, take a rubber string, secure it to the banister, and hold both ends with both hands. Now gently compress your scapulae together and pull the string toward your chest until your hands meet the chest. Do this 20 times a day.
6. Downward Dog
It will strengthen your back and shoulder muscles by stretching the whole body. It will also enhance circulation, ease back pain, and calm the mind. To do this, put your hands and knees on the yoga mat and elevate your hips. Now align your body by bending the knees to distribute the whole body weight on hands and feet.
Hold the position for 30 seconds and repeat the exercise for 3-5 times daily.
| Other Exercises There are also other practices you can do to enhance shoulder flexibility and ease the discomfort. These are:Child’s PoseEagle PoseReverse flyShoulder circlesChest ExpansionNeck ReleaseSeated TwistWash on, wash off exerciseThread the needleExternal shoulder rotationInternal shoulder rotation |
How to Prevent Shoulder Pain?
To prevent shoulder pain, you should keep track of the following tips:
- Maintain proper posture
- Avoid hunching
- Keep a keen eye on your daily activities and how your body response to them. If you feel pain in doing certain things, avoid them.
- Get proper rest and ensure good posture while sleeping to avoid pain.
When to Visit the Therapist?
If you experience sudden injury, immediately go to the doctor and take medications. However, if you get pain at random and it steadily worsens, you may have tried pain relievers but they did not help, and two weeks have passed. Now, it is the time to see a therapist to start a proper physical treatment.
Summary
Mild shoulder pain can lead to intense injury if not treated on time. Therefore, treating it on time is necessary before it becomes permanent. For this, understanding the reason before taking medications or practicing exercising is essential. There are a lot of exercises but the best one for you is the recommended one by your therapist after your examination.
FAQs
How does physiotherapy help shoulder pain?
Physiotherapy can reduce shoulder pain by manipulating soft tissues to release tension from muscles and lessen discomfort.
Are all shoulder injuries treated with surgery?
Not at all, most injuries can be treated with proper medications or physiotherapy.
How to prevent shoulder pain?
To maintain good posture, avoid lifting heavy objects and stay away from activities that cause pain.
What is the main cause of shoulder pain?
There are a lot of reasons but the most frequent one is inflammation of rotator cuff tendons. However, it can be cured with physiotherapy.
