 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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