How do I recover from a shoulder injury?
Instrument assisted soft tissue mobilization for the pectoralis minor while treating a shoulder injury.
By Andy Park DC,
Dynamic Neuromuscular Stabilization (DNS) Specialist.
How do I recover from a shoulder injury?
Different kinds of shoulder injuries
Shoulder injuries are common and can affect individuals of all ages and activity levels. Understanding the types of shoulder injuries, their symptoms, treatment options, and preventive measures is crucial for managing and alleviating shoulder pain. Here’s a comprehensive overview:
Types of Shoulder Injuries
Rotator Cuff Injuries:
Tendinitis: Inflammation of the rotator cuff tendons.
Tear: A partial or complete tear of one or more rotator cuff tendons.
Shoulder Impingement:
Occurs when the rotator cuff tendons are compressed during shoulder movements.
Shoulder Dislocation:
The upper arm bone pops out of the shoulder socket.
Shoulder Subluxation:
A partial dislocation where the head of the humerus slips out of the socket temporarily.
Frozen Shoulder (Adhesive Capsulitis):
Stiffness and pain in the shoulder joint, leading to reduced range of motion.
Labral Tears:
Injury to the cartilage surrounding the shoulder socket, often from trauma or repetitive motion.
Bursitis:
Inflammation of the bursa, a fluid-filled sac that reduces friction in the shoulder.
Symptoms
Pain, especially with movement
Swelling and tenderness
Limited range of motion
Weakness in the shoulder
A sensation of grinding or popping
Diagnosis
Physical Examination: Assessment of pain, range of motion, and strength.
Imaging Tests:
X-rays to detect bone abnormalities.
MRI or ultrasound to view soft tissue structures.
CT scan for detailed bone structure.
What sports are commonly associated with shoulder injuries?
Shoulder injuries are particularly common in sports that involve repetitive overhead motions, heavy lifting, or high-impact activities. Here are some of the sports most associated with shoulder injuries:
1. Baseball/Softball
Throwing Motion: The repetitive overhead throwing motion puts significant stress on the shoulder, leading to rotator cuff injuries, labral tears, and shoulder impingement.
2. Swimming
Stroke Mechanics: Swimmers, especially those who specialize in freestyle, butterfly, and backstroke, are prone to shoulder injuries due to the repetitive overhead movements and the constant use of shoulder muscles.
3. Tennis
Serving and Overhead Shots: The powerful and repetitive motions involved in serving and hitting overhead shots can cause rotator cuff tendinitis, impingement, and tears.
4. Weightlifting/Bodybuilding
Heavy Lifting: Lifting heavy weights, especially with improper technique, can lead to shoulder dislocations, rotator cuff injuries, and tendinitis.
5. Volleyball
Spiking and Serving: Similar to tennis, the overhead activities of spiking and serving in volleyball can strain the shoulder muscles and tendons.
6. Basketball
Contact and Overhead Movements: The physical contact and frequent overhead shots or passes can result in shoulder dislocations, labral tears, and rotator cuff injuries.
7. Rugby and American Football
Tackling and Collisions: These contact sports often lead to shoulder dislocations, labral tears, and fractures due to the physical nature of tackles and collisions.
8. Gymnastics
Weight Bearing and Rotational Movements: The need for upper body strength and the frequent overhead and weight-bearing movements can cause shoulder impingement, rotator cuff injuries, and instability.
9. Golf
Swing Mechanics: The rotational force involved in a golf swing can lead to shoulder impingement and rotator cuff tendinitis, especially in the lead shoulder.
10. Wrestling
Physical Contact and Throws: The grappling and throwing techniques in wrestling can cause shoulder dislocations, rotator cuff injuries, and labral tears.
What else outside of my shoulder might be contributing to the problem?
The sections above describe different types of shoulder injuries and what sports they typically occur in and what structures can be damaged but is that really all there is to know? Something that we have not covered yet is the concept that often with physical injuries, the site of pain is not necessarily the underlying cause of pain. Take basketball for example. If you are repetitively shooting the ball, reaching over head for rebounds, and taking contact, but your core is not doing an adequate job of transmitting forces from your lower to your upper body, then you might find yourself making compensations in the upper body as a response to that. In baseball, if you are throwing the ball and do not have an efficient deceleration pattern in the opposite hip then the shoulder may have to compensate for that as well. The point being as much as there may be damage in the shoulder itself, as an athlete or just an active person, you must learn how to integrate your shoulder efficiently and properly into larger full body movements to help maintain health movement at the shoulder or any other joint for that matter.
How we can help.
Chiropractors specialize in the diagnosis and treatment of musculoskeletal disorders, with a focus on manual adjustments and manipulations. For shoulder injuries, chiropractors can provide:
1. Spinal and Shoulder Adjustments
Manual Adjustments: Chiropractors may perform gentle adjustments to the spine and shoulder to improve joint function, reduce pain, and enhance function.
Joint Mobilization: This technique helps to restore proper joint movement and reduce stiffness.
2. Soft Tissue Therapy
Myofascial Release: Techniques to release tension in muscles and fascia, improving blood flow, intertissue dynamics, and reducing pain.
Trigger Point Therapy: Targeting specific points of muscle tightness to alleviate pain and improve mobility.
3. Corrective Exercises
Neuromuscular Re-education Exercises: Chiropractors can prescribe exercises to help your shoulder and body as a whole start moving in a more sound manner. This in turn can help to stabilize the shoulder and reduce the amount of stress the shoulder and surrounding muscles are experiencing.
4. Posture and Ergonomic Advice
Postural Assessments: Evaluating and correcting dysfunctional posture or positions that are being utilized during activity that may contribute to shoulder pain.
Ergonomic Recommendations: Advising on workplace or sports adjustments to reduce strain on the shoulder.
5. Lifestyle and Nutritional Advice
Holistic Approach: Providing guidance on overall health, including diet and lifestyle changes that can support healing and discourage further injuries.
We hope you found this article to be enlightening! If you’re an athlete or an active individual who is also experiencing an injury or want to improve your performance, then don’t wait any longer. Give us a call (773-296-2766) or text us at (773-692-0670) to book your FREE Discovery call or Movement Assessment today!
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