for FREE - Glenmore Park Physiotherapy

Disclaimer:
The information contained in this ebook ‘Shoulder
pain relief in 4 simple steps’ is for general guidance
only. All information provided “as is” with no guarantee of completeness, accuracy, timeliness or of
the results obtained from the use of this information,
and without warranty of any kind, express or implied, including, but not limited to warranties of performance, health and fitness for a particular purpose.
Before taking on any exercise or treatment it is recommended that you seek professional diagnosis
and consultation from a physiotherapist or medical
practitioner. If you feel any pain or discomfort or if
your pain increases after exercise cease activity immediately. The information in this guide is not meant
to replace a professional opinion and treatment
strategy.
In no event will Great West Physiotherapy, be liable
for any decision made or action taken in reliance
on information in this guide or for an consequential,
special or similar damages, even if advised of the
possibility of such damages.
1 NUMBER 7 LOCATIONS
CALL TODAY: 02 9670 3800
PENRITH, ST MARYS, ST CLAIR, GLNEMORE PARK, WETHERILL PARK, PARRAMATTA, NEPEAN
Shoulder Pain Relief
in 4 Simple Steps
How the shoulder
works
Acromioclavicular Coracoclavicular
ligament
ligament
Coracoacromial
arch
Scapular
noth
Clavicle
Coracoacromial
ligament
Acromion
Coracoid
process
Coracohumeral
ligament
Intertubercular
synovial
sheath
Intertubercular
groove
Axillary
recess
Joint capsule
glenohumeral ligaments
Neck of
scapula
Lateral
border
3
The shoulder joint is the most mobile joint in your
body and is formed by the union of the long bone in
the upper arm (humerus) , the shoulder blade (scapula) and the collarbone (clavicle). Commonly
thought of as a single joint, the shoulder is actually
made up of two separate joints - the glenohumeral
and acromioclavicular joints. These two joints work
together to allow the arm both to circumduct in a
large circle and to rotate around its axis at the
shoulder.
Your shoulder joint is the only joint that can flex (lift
forward), extend (pull behind you), abduct (pull
away from your body), adduct (pull into your
body), rotate (both in towards the body and away
from the body) and circumduct (move in circular
patterns).
With all that movement, it’s no wonder why the
shoulder joint is also one of the easiest joints to
injure!
1 NUMBER 7 LOCATIONS
CALL TODAY: 02 9670 3800
PENRITH, ST MARYS, ST CLAIR, GLNEMORE PARK, WETHERILL PARK, PARRAMATTA, NEPEAN
Causes of
shoulder pain
4
Rotator Cuff inflammation
One of the most common
causes of shoulder pain. The
Rotator Cuff
Inflammation
rotator cuff is a group of four
tendons that covers the humeral head and controls arm
rotation and elevation. This
condition is often caused by or
associated
with
repetitive
overhead activities such as
washing cars, throwing, vacuuming and many other types
of highly repetitive motions. It
may also occur as a result of an injury. The classic
symptoms include an aching pain radiating from
the outer arm to several inches below the top of the
shoulder. Pain may also occur in the front and top
of the shoulder. The symptoms are usually aggravated by raising the arms overhead or activities that
require reaching behind the body, such as retrieving an object from the back seat of a car.
5
Impingement
In impingement syndrome, the rotator cuff tendon
becomes trapped in the space between the top of
your arm bone and the shoulder blade and is repeatedly scraped against the shoulder blade,
causing pain which tends to be worse when you
raise your arm over your head, and at night. Some
of the most common causes are osteophytes (bony
growths) growing from the shoulder blade into the
space, calcium deposits that build up with in the
tendon and poor shoulder blade posture and
muscle control.
AC Joint inflammation
AC Joint
Inflammation
The AC (acromio-clavicular)
joint is where the collarbone
joins the shoulder. It is a small
bump that can be felt over the
top of the shoulder. Inflammation may occur as part of an
acute injury or an overuse injury
and pain is usual felt at end of
the collarbone. Generalised soreness can also be
found in the front and top of the shoulder.
1 NUMBER 7 LOCATIONS
CALL TODAY: 02 9670 3800
PENRITH, ST MARYS, ST CLAIR, GLNEMORE PARK, WETHERILL PARK, PARRAMATTA, NEPEAN
6
Frozen Shoulder
Frozen shoulder occurs when the flexible tissue that
surrounds the shoulder joint, known as the capsule,
becomes inflamed and thickened. The shoulder will
become painful and stiff and symptoms tend to get
gradually worse over a number of months or years.
The symptoms often interfere with every day tasks
such as driving and sleeping. There are typically
three phases:
• Phase one - the 'freezing', painful phase. This
typically lasts 2-9 months. The first symptom is usually pain. Stiffness and limitation in movement then
also gradually build up. The pain is typically worse
at night and when you lie on the affected side.
• Phase two - the 'frozen', stiff (or adhesive)
phase. This typically lasts 4-12 months. Pain gradually eases but stiffness and limitation in movement
remain and can get worse. All movements of the
shoulder are affected. However, the movement
most severely affected is usually rotation of the arm
outwards. The muscles around the shoulder may
waste a bit as they are not used.
• Phase three - the 'thawing', recovery phase.
This typically lasts between one and three years.
The pain and stiffness gradually go and movement
gradually returns to normal, or near normal.
7
Referred neck pain
Levator scapulae
Trapezius
Seventh cervical
vertebra
Rhombaideus
minor
Rhombaideus
major
Pain felt in the shoulder area can sometimes be
coming from your neck. This is because the nerves
and muscles that arise from your neck pass through
your shoulder on their way down the arm. Pain from
your neck is usually felt at the top of your shoulder
over your trapezius muscle, whilst pain from your
shoulder is normally felt over your upper arm.
The simplest way to know that the pain is from your
neck and not your shoulder is that the pain is not
made worse when you move your shoulder.
1 NUMBER 7 LOCATIONS
CALL TODAY: 02 9670 3800
PENRITH, ST MARYS, ST CLAIR, GLNEMORE PARK, WETHERILL PARK, PARRAMATTA, NEPEAN
Treatment
of shoulder pain
8
Step 1
Look at your Environment
Your environment can play a huge role in shoulder
pain, drastically increasing it or stopping it from recovering. Considering the following questions is a
good start.
9
• Have you always slept on the same side of the
bed?
Do you sleep with your arms under the pillow?
Do you always sit in the chair, facing the same way
when you’re watching TV?
These things sound silly, but they can throw out the
alignment of your spine. When your spine is out of
whack, your muscles and shoulders can really get
• Are you doing things at work or socially that are
repetitive in nature?
• Our bodies can get overworked and underloved. If you are punishing your shoulders, they will
likely speak up!
• Are you doing monotonous work that LIMITS
shoulder movement? Sometimes not moving can
be the problem! If this is you, experiment by slowly
increasing the amount of movement your shoulder
can go through without pain. Try different positions
and increase daily.
1 NUMBER 7 LOCATIONS
CALL TODAY: 02 9670 3800
PENRITH, ST MARYS, ST CLAIR, GLNEMORE PARK, WETHERILL PARK, PARRAMATTA, NEPEAN
10
Step 2
Explore your
body’s other
issues.
• Other tension laden areas may have
been contributing to the pain. And we are
not just talking immediately around the
area, we are talking whole body! Look
above and below the shoulder, as well as to
your back for potential areas that are tight.
It all contributes.
• Get these areas worked on for a holistic
approach. It will decrease over all tension in
your body and allow you to make a better
judgement of your shoulder.
11
Step 3
Correct your posture
• We all hear this but never do anything about it.
When you have shoulder pain, you just might take
this advice on board! With a slouching posture, the
muscles in our chest become tight. They close
down the available movement in our shoulders
and can cause many shoulder complaints. By
straightening up, we become free.
• Your neck may be causing much of the pain. If
you have poor posture, this can lead to pressure on
the nerves in your neck which refers pain to the
shoulder. Stand up tall and see the good times roll.
•
Stretch your chest muscles.
•
Tuck in your chin.
1 NUMBER 7 LOCATIONS
CALL TODAY: 02 9670 3800
PENRITH, ST MARYS, ST CLAIR, GLNEMORE PARK, WETHERILL PARK, PARRAMATTA, NEPEAN
12
Step 4
Strengthen your support muscles
• The muscles on the back of your chest are very
important. They hold your posture for you in ways
that we have seemingly forgotten in the modern
era. Perform exercises such as the seated row, bent
over row, retractions.
Bent over row
• Bend forward at the
waist, keeping your chest
high.
• Bend your knees
slightly and keep your
back straight.
• Keep your shoulders back and down.
• Pull the bar or weights towards your waist,
just above the belly button.
Retractions: 7
• Do CORE stability work.. With a
strong foundation, you are likely to be
able to stand up straighter for longer.
Watch this video to learn how to perform a plank.
Link: https://www.youtube.com/watch?v=GBFejdw3TGU
13
For more information on shoulder pain and
to make an appointment with a qualified
physiotherapist contact Greater West Physiotherapy on 02 96703800.
1 NUMBER 7 LOCATIONS
CALL TODAY: 02 9670 3800
PENRITH, ST MARYS, ST CLAIR, GLNEMORE PARK, WETHERILL PARK, PARRAMATTA, NEPEAN
Shoulder Pain Relief
in 4 Simple Steps
St Clair
(02) 9670 3800
St Marys
(02) 9673 1355
Penrith
(02) 4722 2141
Glenmore Park Rehab Centre
(02) 4733 0668
Address
Shop 21
St Clair Shopping Centre
Bennett Rd, St Clair, 2759
Address
52B King St
St Marys NSW 2760
(Formally King St Physio)
Address
60 Derby St
Kingswood NSW 2748
Address
Glenmore Park Rehab Centre
114 The Lakes Drive
Glenmore Park, NSW, 2745
Parramatta Physio on Church
Wetherill Park Physiotherapy
Nepean Physiotherapy
Hydrotherapy Centre
Address
470 Church Street
North Parramatta, NSW, 2151
Address
4 Price Street
Wetherill Park, NSW, 2164
Address
70 Derby St
Kingswood, New South Wales,
Australia