Shoulder pain

Shoulder Impingement

If you’ve ever suffered from a case of shoulder pain, you’re in good company. Second only to low back pain in prevalence across the population, roughly one in every three people will have to deal with shoulder impingement at some point in their life. What’s worse- half of those people will continue to report having pain three years later. Don’t become one of these statistics! In this month’s article I’ll give a basic rundown of the anatomy and go over a few proven options for taking control of your shoulder.

 

 

What is it?

  • Most common cause of shoulder pain
  • Compression of the structures under the acromion (see image above)
    • rotator cuff muscles
    • subacromial bursa
    • biceps tendon
  • Can contribute to rotator cuff tears (estimated to be the cause of 95% of them)

 

Understanding the shoulder

Let’s face it. The shoulder is a complicated joint. Compare the basic flexion and extension of your knee to the multiple degrees and planes of movement the shoulder is capable of, and it should be clear that there’s more potential for things to go wrong.

  • Basic anatomy:
    • Glenohumeral joint (ball and socket)
    • Scapulothoracic joint (shoulder blade on rib cage)
    • Acromioclavicular joint (collar bone and shoulder blade)

In order for you to lift your hands overhead, your shoulder requires controlled movement from all three of these joints. If the timing or ratios of these movements is off, the sensitive structures passing through the subacromial space can get impinged, or pinched. Repeated pinching can lead to damage to the tissues and pain.

 

How can PT help with shoulder pain?

  • MOBILITY:
    • The soft tissues around the shoulder joint (muscles, tendons, ligaments, joint capsule) must be elastic enough to allow the desired movement. Things like manual therapy and specific stretches can help to regain this crucial aspect of shoulder function. Action plan:
  1. chest and back stretching
  2. manual therapy to loosen the posterior/inferior capsule
  • STABILITY:
    • In order for the ball and socket to smoothly execute the rolling and gliding necessary to lift your arm overhead, you need to be able to keep certain parts stable so other parts can move. This stability mostly comes down to strengthening of the rotator cuff. Action plan:
  1. internal/external rotation exercises with elastic bands
  2. pushups on unstable surfaces
  • CONTROL:
    • The importance of motor control and positioning is paramount with shoulder movements. Try this example:
      • roll your shoulders forward and slouch like you’re sitting at a desk typing away, then try to lift your hands overhead.
      • Now pull your shoulder blades down and back, open your chest as you arch your upper back, then try lifting your arms overhead again. Easier, right? This demonstrates the importance of posture and scapular control when dealing with subacromial impingement. Action plan
  1. upper back, neck, and shoulder strengthening for improved posture
  2. movement analysis with verbal, visual, and tactile feedback for improved biomechanics of desired overhead activities.
  3. specific taping strategies for support and improved awareness/muscle recruitment

 

Don’t settle for living with shoulder pain

            In summary, shoulder pain isn’t uncommon, and there are ways to deal with it. Studies comparing surgery vs. conservative rehab for shoulder impingement show no difference in outcomes of pain and function. That said, sometimes surgery or other medical intervention is necessary. Regardless of how you go about it, Stride Strong Physical Therapy encourages you to take control of your health and life this month!

 

By Dr. Nicholas Chamley DPT

Doctor of Physical Therapy, Director at Stride Strong Physical Therapy

Ana Lucia Pinheiro
Ana Lucia Pinheiro
02:18 20 Oct 17
This place is amazing. I am so happy I found Stride Strong PT. Alice pays attention to all of the details, she watches every single move I make, my posture, and the way I move through every exercise. She is very knowledgeable, she was able to pin-point the problems in my back and she has a plan to help me become stronger where I need. The place is brand new, huge, and has nice exercise machines. I tried a few physical therapists in the area, and Alice is TOP, second to none, and I feel super lucky to have found her. Highly recommended!!
Prashant Gupta
Prashant Gupta
01:00 02 Oct 17
Dr. Alice at Stride Strong is one of the best PTs I have come across. Her attention to detail and assessment of the root cause of injury is very good. She is excellent in evaluating pain patterns and giving a training schedule for a rehab & injury prevention, she is extremely knowledgeable. I would strongly recommend Stride Strong to anyone looking for PT. It is easily the best PT clinics in Hillsboro area.
steven zollin
steven zollin
20:57 14 Sep 17
Highly recommend Stride Strong Physical Therapy , Alice showed me proper form to assist in recovery with my shoulder and is very knowledgeable.
Lindsay Nied
Lindsay Nied
23:33 18 Dec 17
I recently had a massage from Joel at the Hillsboro location. He was able to work on an ongoing issue I have been experiencing with my back after a sports injury, and I left feeling so much better. The whole facility looked incredible, and everyone I met was friendly and welcoming. I would highly recommend Stride Strong for massage and physical therapy.
JoAnn Hatch
JoAnn Hatch
08:20 08 Nov 17
Dr. Sydney is by far the absolute best physical therapist I've worked with ever! Her expertise in designing highly effective and efficient exercise plans is beyond compare. I feel so much better as my strength and function increases. She comes up with the most brilliant and fun ideas to motivate. To my delight she even offered to come to my home in Vancouver and work with me on my own equipment including a Stott Pilates Reformer. Talk about going above and beyond! Couldn't be more grateful I found her!!!
Clare Perry
Clare Perry
21:58 23 Oct 17
A full hour of a dedicated PT professional's time without aides or techs? That's just one of the things that sets this clinic apart from others. Competent, professional, and amiable, Dr. Alice Holland and her team are the best in the area. While I generally see them at the Cedar Mill Clinic on Cornell, situational constraints took me to their new Hillsboro clinic today near Intel Jones Farm. Beautifully furnished, spacious with easy parking and access. May you continue to grow and thrive, Stride Strong!
Joyce Heideman
Joyce Heideman
08:28 11 May 18
After foot surgery I went to Stride Strong for therapy with Alice Holland. She helped me reach my full mobility again by continuously introducing new and challenging exercises. The entire staff is friendly and professional. They are always on time and do not rush. I look forward to doing 1/2 marathons again and riding my recumbent trike. Thank you Stride Strong for your care and high level of expertise.
Suad Daher
Suad Daher
20:48 28 Feb 18
The best physical therapy ever. Both JP and Sydney were a great PT, they helped me understand how I can help treat my injury and how it may have caused. And also they informed about so many techniques that I can use to help my injuries or any other injuries I get in the near future. They are both friendly and nice to talk too, and verbunformative. And there is also Krystal, she is the best front desk receptionist ever, she is nice and friendly and can easily manage your schedule based on the patients comfort if they want to schedule or not. She can help and she replies fast to any patients email. And she is easy to talk to. Thank you Stride Strong Physical Therapy.
Amanda O'Rourke
Amanda O'Rourke
21:38 15 Jun 18
In just a month I've seen great progress! I've been incorporating the exercises taught to me into my daily workout routine. Im very happy with my continued results.
Albert Szal
Albert Szal
23:43 10 Jun 18
Mary Szal here: I've had three sessions with Brittany at the Hillsboro location. I can say that she has been the most effective and instructive physical therapist I've ever experienced. Her personality, energy, knowledge and results are top notch.
Osa Phiangdae
Osa Phiangdae
00:05 22 Mar 18
Awesome place for PT. Hillsboro location has plenty of parking and very spacious. I had the pleasure to work mostly with Dr. Alice Holland and JP. I came in with a shoulder injury and thank goodness they understood what I was going through. They are the best of what they do, I would recommend Stride Strong to anyone who needs PT.
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