Shoulder impingement can be a real pain, literally. It happens when the muscles and tendons in your shoulder get squished, making it hard to move your arm without discomfort. This can make even the simplest tasks, like lifting a bag or reaching for something on a shelf, feel like a big challenge. Fortunately, shoulder physiotherapy is an effective way to treat this problem and help you get back to your normal routine.
You might wonder why your shoulder is giving you so much trouble. Well, shoulder impingement usually starts when you overuse your shoulder or do repetitive movements, like throwing a ball or swimming. Over time, the tendons in your shoulder can get inflamed, and that’s when the pain starts. But don’t worry—there are proven ways to tackle this issue.
In this article, we’ll dive into what shoulder impingement is, how it’s treated, and the types of exercises that can help you feel better. We’ll also explore how shoulder pain can be reduced through physical therapy.
What Is Shoulder Impingement?
Shoulder impingement, often called impingement syndrome, occurs when the tendons of the rotator cuff get trapped and squeezed by the bones in the shoulder. This compression can cause irritation, inflammation, and pain.
Common Causes
- Repetitive Motions: Activities that involve repetitive overhead movements, like swimming or tennis, can lead to impingement.
- Injury: A fall or direct blow to the shoulder can damage the rotator cuff tendons.
- Age: As we get older, the tendons in our shoulders can wear down, making them more prone to impingement.
Symptoms to Watch Out For
- Pain: The pain often starts gradually and gets worse over time, especially when lifting your arm.
- Weakness: You might notice your shoulder feels weaker, making it hard to do everyday tasks.
- Limited Range of Motion: Lifting your arm or reaching behind your back might be difficult.
Why Physiotherapy Is Effective for Shoulder Impingement
When it comes to treating shoulder impingement, physiotherapy is often the first line of defence. Physiotherapy works by strengthening the muscles around the shoulder, improving flexibility, and reducing pain. The goal is to restore normal movement and function without the need for surgery.
Benefits of Physiotherapy
- Pain Relief: Targeted exercises and techniques can reduce inflammation and pain.
- Improved Mobility: Physiotherapy helps to restore the full range of motion in the shoulder.
- Strengthening Muscles: Strengthening the shoulder muscles supports the joint and prevents further injury.
Key Physiotherapy Techniques for Treating Shoulder Impingement
Physiotherapists use a variety of techniques to treat shoulder impingement. Each method targets different aspects of the condition to provide comprehensive care.
Manual Therapy
Manual therapy involves hands-on techniques to manipulate and mobilise the shoulder joint. This can help reduce pain and improve movement.
- Joint Mobilisations: These involve gently moving the shoulder joint to improve flexibility and reduce stiffness.
- Soft Tissue Mobilisation: This technique targets the muscles and tendons around the shoulder to release tension and reduce inflammation.
Shoulder Impingement Exercises
Exercises are a critical component of shoulder impingement treatment. They focus on strengthening the rotator cuff muscles and improving flexibility.
Stretching Exercises
Stretching exercises help to improve the range of motion in your shoulder. They’re usually done before strengthening exercises to warm up the muscles.
- Cross-Body Stretch: Bring one arm across your body and hold it with the opposite hand. This stretches the muscles at the back of your shoulder.
- Sleeper Stretch: Lie on your side with the affected shoulder on the floor. Gently push your forearm down with the opposite hand to stretch the shoulder muscles.
Strengthening Exercises
Strengthening exercises focus on building the muscles around the shoulder joint, making it more stable.
- External Rotation with Resistance Band: Attach a resistance band to a door handle. Hold the other end with the affected arm and pull it outwards, keeping your elbow at your side.
- Scapular Squeeze: Sit or stand with your arms at your sides. Squeeze your shoulder blades together, holding the position for a few seconds.
What to Expect During Shoulder Physiotherapy Sessions
During your physiotherapy sessions, your therapist will first assess your condition to understand the extent of the impingement. They’ll ask about your symptoms and what activities make the pain worse. Then, they’ll create a personalised treatment plan tailored to your needs.
The Initial Assessment
Your therapist will check your shoulder’s range of motion, strength, and pain levels. They might also ask you to perform certain movements to see how your shoulder responds.
Treatment Plan
Your treatment plan will likely include a combination of manual therapy, exercises, and possibly heat or ice therapy to manage pain. Your physiotherapist might also give you exercises to do at home to speed up your recovery.
Progress Monitoring
As you go through treatment, your therapist will monitor your progress and adjust the plan as needed. They’ll also teach you how to prevent future injuries by modifying your activities and improving your posture.
How Long Does Recovery Take?
The time it takes to recover from shoulder impingement can vary depending on the severity of the condition and how closely you follow your treatment plan. For most people, improvement is seen within a few weeks of starting physiotherapy.
Factors Affecting Recovery
- Severity of Impingement: More severe cases may take longer to heal.
- Adherence to Exercises: Regularly doing your exercises is key to a speedy recovery.
- Lifestyle Modifications: Changing the way you use your shoulder in daily activities can prevent re-injury.
Can You Prevent Shoulder Impingement?
While you can’t always prevent shoulder impingement, there are steps you can take to reduce your risk.
Tips for Prevention
- Warm Up Properly: Before any physical activity, make sure to warm up your shoulder muscles with light stretching or gentle movements.
- Strengthen Shoulder Muscles: Regularly doing exercises that strengthen the rotator cuff can help keep your shoulder stable and less prone to injury.
- Practise Good Posture: Keeping a good posture, especially when sitting at a desk, can reduce strain on your shoulders.
FAQs About Shoulder Impingement
How long does it take to recover from shoulder impingement?
Recovery times vary, but most people start feeling better after a few weeks of physiotherapy. Full recovery can take a few months, depending on the severity of the condition.
Can I still exercise with shoulder impingement?
Yes, but it’s important to avoid activities that worsen the pain. Stick to the exercises prescribed by your physiotherapist.
Do I need surgery for shoulder impingement?
Surgery is usually a last resort. Most people recover with physiotherapy and don’t need surgery.
Is shoulder impingement the same as a rotator cuff injury?
Shoulder impingement can lead to a rotator cuff injury, but they’re not the same. Impingement is the squeezing of tendons, while a rotator cuff injury involves tears in the tendons.
What activities should I avoid with shoulder impingement?
A: Avoid overhead activities, heavy lifting, and repetitive movements that strain the shoulder.
Get Help with Shoulder Impingement Today!
Shoulder impingement doesn’t have to control your life. With the right physical therapy for the shoulder, you can reduce pain, improve your range of motion, and get back to doing the things you love. If you’re dealing with shoulder pain, don’t wait—reach out to a physiotherapist and start your journey to recovery. The team at Melbourne Hand Therapy is ready to help you overcome shoulder impingement and get back to living pain-free!
Please call us today (03) 9899 8490 or leave an enquiry and we will get back to you as soon as possible.
