Understanding Shoulder Impingement: Causes and Treatment
What is it?
Shoulder impingement is a common problem that can cause pain and make it hard to move your arm. It often happens to people who use their arms a lot, like athletes, construction workers, or even people who sit at a desk all day. This condition occurs when the shoulder tendons get irritated or hurt, causing pain and stiffness. If not treated, it can get worse and make everyday tasks harder.
How does it look?
One main symptom of shoulder impingement is pain when you lift your arm or reach up. Your shoulder may also feel weak or stiff. Simple activities like putting on a jacket or brushing your hair can hurt. If ignored, the problem can lead to a more serious injury, like a rotator cuff tear.
What can you do?
Physical therapy can help prevent and treat shoulder impingement. A physical therapist will check how well your shoulder moves and feels. They will create a plan to reduce pain, improve movement, and make your shoulder stronger. This may include special exercises, stretching, and hands-on therapy.
If the problem is more serious, a therapist may also teach you better posture and ways to move to prevent more pain. With regular treatment, most people start to feel better in a few weeks and can return to their normal activities without pain.
Sample Treatment
Here’s a simple breakdown that can help the average person with impingement. This is only a template and not meant to be interpreted as medical advice.
Warm Up
Foam rolling the upper back: 2-3 minutes should suffice YouTube
Using a lacrosse ball on your chest: 1-2 minutes
Banded joint stretches: 1-2 minutes YouTube
Cat/Cow: 3-5 repetitions
Thread The Needle: 3-5 repetitions
Exercise
I, T, Y’s either on the ground or supported by a bench: 1-2 sets of 10-15 repetitions YouTube
Rows (either cable or bent over will suffice): 1-2 sets of 8-12 repetitions YouTube
Floor presses with dumbbells: 1-2 sets of 8-12 repetitions (keep your elbows lower than your shoulder height)
Lat or Straight arm pull down: 1-2 sets of 8-12 repetitions
Cooldown
Doorway stretching: 30 seconds YouTube
Lat stretch over a box: 30 seconds YouTube
Rhomboid stretch: 30 seconds
Bicep stretch: 30 seconds
This should be a general resource for you, and not mistaken for specific medical advice. If you were curious about your injury and wanted to explore what treatment with Push Through Performance do for you, reach out to us through the website HERE.
