Please ensure Javascript is enabled for purposes of website accessibility

Alliance Physical Therapy Partners

Category: Shoulder Pain

  • What types of exercises can improve shoulder mobility?

    What types of exercises can improve shoulder mobility?

    Almost everything we do requires a bit of movement in our shoulders — except for sitting at a computer and typing. Shoulders are some of the most mobile joints in the human body, which means they have a broad range of motion in multiple directions. Our shoulders are built to move, and when they don’t, we’re more vulnerable to shoulder pain from stiffness, inflammation or acute injuries. The open shape of the shoulder joint is also one of the reasons why people commonly dislocate their shoulders.

    The shoulder is a ball-and-socket joint that’s connected to muscles in your arms, chest and back. The bones and muscles of your shoulder are held together by four rotator cuff tendons and two biceps tendons. The rotator cuff muscles stabilize the shoulders, and because they’re in between your shoulder blades and your upper arm bones, a bit of inflammation can put a lot of pressure on them. This is called shoulder impingement syndrome. There’s also a condition called adhesive capsulitis or “frozen shoulder” that happens when the capsule around the shoulder joint becomes thick and stiff.

    Lifting, throwing and tasks that require you to raise your arms over your head can all put a lot of strain on different parts of your shoulder joints. Any tearing, irritation or inflammation can quickly turn into stiffness, and when left untreated, shoulder problems often get worse. There are things you can do at home to improve your shoulder mobility. However, if you’re experiencing a lot of pain or stiffness, you should see a physical therapist. 

    This article talks about the significance of shoulder mobility and exercises you can do at home to improve it.

    What do we mean by shoulder mobility?

    Your ability to stretch muscles and tendons to their full extent is called flexibility. Mobility is a bit different — it’s your ability to move a joint through its full range of motion. If you’re only doing static stretches that you hold in one position, you’re not creating mobility. Your routine should include dynamic stretches and exercises that get your shoulders moving. It’s also important to do strengthening exercises with a bit of resistance and get cardiovascular exercise several days a week to get your blood pumping. 

    Exercises for shoulder mobility

    The best shoulder mobility exercises for you will depend a bit on your current abilities, any pain you’re experiencing and your medical history. If your shoulders are bothering you, it’s important to avoid any activities that aggravate your pain. You can take an NSAID pain reliever and try icing your shoulder for occasional pain. Eventually, though, you will need some movement to rehabilitate it. 

    Your PT can create a personalized treatment plan that addresses your specific symptoms. In general, you can start by doing these exercises daily with just a few reps or about 15 seconds for static stretches. Don’t push yourself if it hurts. Gradually increase until your shoulders are feeling good, and then do the full set a few times a week to maintain your range of motion.

    Try doing the following exercises daily to improve your shoulder mobility:

    • Arm circles — If you’ve ever taken a physical education class, you’re probably familiar with arm circles. Hold your arms out straight like a T and start with small circles going forward, getting bigger and bigger for about a minute. Then repeat going backward.
    • Arm swings — Standing with your feet shoulder width apart, let your arms hang at your sides loosely. Bring them slightly backward, and then use your core to swing them up without raising your shoulders too much. You can start with small swings and then see if you can get your hands above your head.
    • Cross-body shoulder stretch — This is another familiar favorite. Hold one arm horizontally across your chest and use the other arm to hold it in place. Your arm should be resting in the opposite elbow. Hold for 15 to 30 seconds and then repeat with the other side.
    • Overhead triceps stretch — This stretch extends your shoulder all the way upward while stretching your triceps in the back of your arms. Point one elbow toward the sky and grab it with the opposite hand, pulling slightly. Hold the stretch and repeat with the other arm.
    • Sleeper stretch — For this stretch, you’ll need to lie on your affected side with your shoulder stacked and your arm bent at a 90-degree angle. Point your fingers toward the ceiling and use the other hand to push them down so they’re pointing down. Move slowly and repeat three times; then switch sides.
    • Child’s pose — This stretch comes from yoga 101. Kneel down and sit on top of your feet to start. Then lean forward, extending your arms out in front of you until your forearms are resting on the floor. This should open up your shoulders all the way. 
    • Chest expansion — If you tend to get up and stretch first thing in the morning, it might look something like this. You may use a towel or an exercise band if you have one. Hold it behind you with both hands and pull your arms back, opening up your chest. Repeat a few times, moving slowly and with control.
    • External shoulder rotation — For this one, you’ll need a stick like a yardstick or a broom handle. Hold one end in the palm of your affected hand and use your other hand to push the stick gently into your palm, opening up your shoulder. Keep your elbow bent at a 90-degree angle. Repeat the movement a few times on both sides.
    • Internal shoulder rotation — Take your stick and hold it behind you vertically with your affected arm above your head and the other one behind your back. Slowly lift the stick upward so your shoulder rotates inward, turning your elbow forward, and then lower it back down. Do this a few times and then switch to the other side. 

    How can physical therapy help with shoulder mobility?

    Physical therapy is a beneficial option for maintaining or increasing shoulder mobility. A licensed physical therapist will start with a full physical evaluation of your shoulder and some questions to learn about your symptoms and your current abilities. At Whatcom Physical Therapy, we create a personalized treatment plan for each of our patients. Your PT will create a multiphase treatment plan to mobilize your shoulder with attention to any specific types of movement you need to perform for work, a sport or other activities you enjoy. They’ll be able to advise you on lifestyle adjustments and activity modifications that can help you prevent further injury.

    The first phases of treatment usually involve some passive techniques like manual therapy and myofascial release. Your physical therapist will use their hands to apply gentle pressure, loosening up stiffness and scar tissue and mobilizing your shoulder joint. We sometimes use electrical stimulation and ultrasound for stiff shoulders. These tools apply mild stimulation that goes deep into soft tissue to trigger an immune response and promote healing. Once you have a bit more movement in your shoulder, the next phases of treatment will include some stretches and exercises chosen specifically for you. Your PT will guide you through exercises during sessions and provide instructions on what to do at home.

    If your shoulder is stiff and sore on a regular basis, you shouldn’t wait to seek treatment. Many of our patients feel relief after just one session, and we can help you rehabilitate your shoulder for the long term.

    Are you ready to try something different for your shoulder? We can help. Call us or request an appointment today.

  • 11 types of physical therapist-recommended exercises for shoulder tendinitis

    11 types of physical therapist-recommended exercises for shoulder tendinitis

    If you start feeling shoulder pain when you’re working with your hands over your head, it’s a sign you should stop and rest. Shoulder tendinitis often happens during this type of activity, for instance, swimming, throwing sports like baseball or home maintenance projects. Athletes and people with certain jobs like painters and assembly workers are more likely to develop shoulder tendinitis.

    Tendinitis is the irritation and inflammation of tendons, which are strong rope-like tissue that attach muscles to bones. Most cases of tendinitis are a result of overuse or repetitive movements, although a traumatic injury can also cause tendinitis. Overworking a tendon causes tiny tears to form, which leads to soreness and stiffness from scar tissue. 

    Often, mild cases of shoulder tendinitis go away on their own. After resting your shoulder for a few days, stretching and strengthening exercises can help you condition it to start moving with less pain and prevent your tendinitis from coming back. If your pain is intense or it doesn’t go away within a week, you should see a physical therapist. 

    This article discusses when and how you should exercise with shoulder tendinitis, and it lists 11 exercises you can use to rehabilitate your shoulder. 

    Should I exercise with shoulder tendinitis?

    While your shoulder is hurting, you shouldn’t do any type of exercise that makes your pain worse. You might notice more pain when you perform certain movements with your arms raised. Once you’ve gone a few days without shoulder pain, you can start to do gentle exercises to get your shoulder moving again. Start with the stretching exercises in this article, and then start adding the strengthening exercises. When you can do them all without pain, gradually start increasing your level of activity. Anytime you do activities that could potentially irritate your shoulder, use these exercises to warm up.

    11 exercises our PTs recommend for shoulder tendinitis

    There are two different types of tendons in your shoulder joint that can become inflamed: tendons in your rotator cuff and the biceps tendon. These rehabilitation exercises are designed to elongate and strengthen the muscles attached to these tendons. They’ll correct any imbalances and gently work the fibers of your shoulder tendons to restore healthy movement.

    Therapeutic stretches

    It can be hard to sit on the sidelines while your shoulder is healing. However, continuing to overuse your shoulder can make your injury worse and extend your recovery time. Stretching the muscles and tendons in your shoulder ultimately takes the strain off them so they can heal properly.

    Try the following therapeutic stretches to reduce stiffness and restore movement in your shoulder:

    • Pendulums — Stand with your feet shoulder width apart and lean forward, dangling your affected arm so it hangs straight down. Without using your arm, lead with your shoulder to move your arm in small circles. Gradually make larger circles, and then start over, going in the opposite direction. 
    • Crossover arm stretch — Cross your affected arm across your chest and bend your other arm at the elbow to hold it in place. You should feel the stretch in the back of your shoulder.
    • Passive external rotation — Stand in a doorway with your elbow at a 90-degree angle and grab the doorframe. Gently turn away from your arm until you feel a stretch in the front of your shoulder.
    • Passive internal rotation — Hold the affected hand behind your back and grasp it with the other hand with your palms facing out. Gently pull your hand upward with the other hand until you feel a stretch in the front of your shoulder.
    • Supine passive arm elevation — For this exercise, you’ll need a stick like a broom or a yardstick. Lie down on your back and grip the stick with both hands, holding it at your waist with your palms facing down. Keep your arms extended as you guide the stick up over your head, using your stronger arm to do most of the work. Slowly and with control, lower it back down.

    Strengthening exercises

    Before you can start using your shoulder for work or play, you should gently exercise it to rebuild your strength. For the exercises in this section, you’ll need a resistance band. A loop-shaped band will work, or you can use a straight band and tie the ends together when needed. If you can’t find a good place to hold the band steady, most of these can be done with a free weight or a household item like a can of soup.

    Use these strengthening exercises to create balance in your shoulder muscles and rehabilitate them:

    • Standing row — Loop the band around a pole or something sturdy so you’re grasping the ends in each hand. Begin with your arms straight, holding the band taut. Slowly bend your elbows to pull the ends toward you, and slowly release them. Start with a small number of reps and then gradually increase as you start to feel stronger.
    • External rotation — Loop the band around something stable like a doorknob. Stand with your empty hand closest to the door so you can pull the band outward with the affected hand. Keep your elbow bent at a 90-degree angle as you pull the band out to your side and relax it back to starting position. Do several reps and increase them as you strengthen your shoulder.
    • Internal rotation — Similarly to the previous exercise, you’ll loop one end of your exercise band around a doorknob. This time you’ll start with the affected hand closest to the door so you can pull the band forward and across your body with that hand. Do as many reps as you can without hurting your shoulder.
    • Biceps curl — Stand with one foot on the band and grasp it with the affected hand so there’s just a bit of resistance when you curl your arm toward you. Slowly curl your arm and release it with control for as many reps as you can do before your shoulder starts to hurt.
    • Trapezius lifts — Start on all fours or lean on a bench with the hand and knee opposite your affected arm. Hold the band down with the opposite hand and keep the affected arm straight as you pull the band out, turning your hand so your thumb is facing up when it reaches shoulder height. Bring it back down with control and repeat. 
    • Trapezius abduction — Lie face down on a raised surface such as a bed and fasten one end of the band underneath it. Your affected arm should hang off the side of the bed, holding the end of the band. Keep your arm straight and pull the band outward until it’s shoulder height; then release it down for one rep and repeat. 

    Get a personalized treatment plan for shoulder tendinitis at Panther PT

    Some of these exercises might be too painful at first. Start with a bit of stretching, and when you start to add strengthening exercises, you can start without any resistance. Be sure to rest your shoulder for as long as you need to before using it again. 

    You can use NSAID pain relievers and the RICE method to help manage your pain and inflammation while your shoulder heals: rest, ice, compression and elevation. If you can’t get through the day without shoulder pain, or if it comes back frequently, you should see a physical therapist. 

    Each shoulder injury is unique. Sometimes people with shoulder tendinitis can benefit from physical therapy treatments like manual therapy and joint mobilization. These are techniques your physical therapist performs with their hands to get stiff tissue moving. They increase circulation in the affected area and promote healing. At Panther Physical Therapy, we start each new patient relationship with a thorough assessment. Based on your pain and your ability to move your shoulder, your PT will create a personalized treatment plan. Your PT may recommend the treatments mentioned here as well as specific therapeutic stretches, exercises, lifestyle adjustments and other physical therapy treatments.

    Are you looking for a physical therapist who can help you with shoulder tendinitis? Call us or request an appointment today.

  • Struggling with shoulder impingement? Try these 6 exercises

    Struggling with shoulder impingement? Try these 6 exercises

    Exercise is essential for both your physical and mental health. While it’s often used as a way to improve your overall lifestyle and wellness, the right exercises can also help to alleviate issues that are impacting your quality of life, such as a painful shoulder condition like shoulder impingement. 

    Shoulder impingement is a condition that occurs when the rotator cuff tendon rubs against the top of the scapula, or shoulder blade. It’s often the result of repetitive overhead movements, such as swimming, painting or construction. It can also come from overuse or poor posture.

    When you’re experiencing shoulder impingement symptoms, exercises can play a large role in alleviating the discomfort and moving you along the recovery process. 

    Read on to learn about specific exercises that can help shoulder impingement. We’ll also discuss other physical therapy treatment options worth testing out alongside an exercise plan, as well as how Continuum Wellness can help alleviate your symptoms.

    6 shoulder impingement exercises worth trying

    Shoulder impingement is a common condition, with up to 34% of people who visit a doctor for shoulder pain being diagnosed with shoulder impingement syndrome. Along with pain that worsens with arm movements, shoulder impingement can also cause muscle weakness and reduced range of motion.

    The goal of shoulder impingement exercises is to help restore your shoulder’s mobility and function while also reducing pain and the risk of future issues. They often involve strengthening and stretching exercises. A physical therapist can guide you through exercises to make sure that they’re being performed correctly and safely.

    Here are a few shoulder exercises that your physical therapist may recommend that you perform during sessions and in between appointments. They will instruct you on how many times you should repeat each one. Some exercises may also involve using additional equipment, such as an exercise band.

    Here are six exercises to try if you’re struggling with shoulder impingement symptoms:

    • Shoulder blade flex — Stand with your back straight and arms resting at your sides. Gently squeeze your shoulder blades together. Hold the flexed position for up to six seconds before relaxing your muscles. Repeat as many times as your physical therapist instructs.
    • Doorway shoulder stretch — Stand in a doorway. Place the forearm with the affected shoulder against the frame. It should be just underneath the height of your shoulder. Slowly turn your body away from your arm until you feel a gentle stretch in your shoulder and pec muscles. Hold that position for up to 20 seconds before turning back to the starting position. Repeat the stretch as directed by your physical therapist.
    • Crossover arm stretch — Take your left arm and cross it over your chest. It should be just underneath shoulder height. Use your right hand to keep your arm gently pulled as you stretch the muscles in the back of your shoulder. Hold the stretch for up to five seconds, or as directed by your physical therapist, before dropping both arms to a resting position. Switch to the right arm. 
    • Wall slide — Stand with your back flat against a wall. Keep your upper back against the surface while you plant your feet approximately 12 inches away from the wall so that you’re in a slightly squatted position. Lift your arms out to the side so that your forearms are against the wall and your elbows are at a 90-degree angle. Slowly slide your arms up the wall until they are completely extended above your head before lowering them back down. Repeat as directed by your physical therapist.
    • External rotation with band — Wrap a resistance band around a solid surface or object, such as a doorknob, at approximately waist height. Hold the end of the band with the hand of the affected arm. Stand sideways so you’re parallel to the band. Bend your arm at the elbow so it’s at a 90-degree angle across your stomach with your upper arm pressed against your body. Rotate the bent arm away from your body while holding the band. Repeat the movement as directed by your physical therapist.
    • Floor cobra raise — Lie face down on the floor. Your arms should be resting by your side with your palms facing the floor. Lift your chest while keeping your legs and hips flat. Rotate and raise your arms off the floor. Squeeze your shoulder blades together, and hold the position for two seconds before returning to your resting position. Repeat as directed by your physical therapist.

    Your physical therapist will instruct you on how often you should perform shoulder impingement exercises to improve your symptoms without putting excessive strain on the affected area. They may recommend that you perform them up to five times a day, depending on the types of exercises you’re completing.

    It’s also important to note that not all exercises are beneficial for shoulder impingement. Common exercises such as weightlifting and internal rotations may worsen your symptoms by putting excessive stress on the affected muscles and joints. You should also avoid overhead movements as much as possible.

    Treatments to combine with your shoulder impingement exercises

    If you’re seeking physical therapy for your shoulder impingement, then exercises are going to be a pillar of your treatment plan. However, the best results come from combining multiple forms of treatment to address the issue from every angle. While exercises can help, you can maximize the results by teaming them up with other effective courses of action.

    On top of exercises, there are other physical therapy treatments that can help you reduce your shoulder impingement pain and improve the overall quality of the area. Two common approaches used by physical therapists for the condition are manual therapy and electrical stimulation.

    Manual therapy involves a physical therapist using their hands to manipulate the affected soft tissue to reduce pain and improve mobility. Since shoulder impingement affects your shoulder joints, your therapist will likely use a manual therapy technique called joint mobilization. It involves them gently moving the joint in repetitive movements to loosen up the surrounding tissue for increased range of motion.

    Electrical stimulation is a modality that’s often used for pain management of conditions like shoulder impingement. It involves sending gentle pulses of electricity to the affected area. The pulses interrupt the pain signals being sent to the brain while also boosting blood circulation for an accelerated recovery.

    Continuum Wellness can guide you through shoulder impingement exercises

    You probably use your shoulder much more than you realize, from waving at a neighbor to carrying groceries. When you develop a painful condition that interferes with those everyday tasks, it can affect your overall quality of life. It’s important that you take the proper steps to alleviate your symptoms and restore your shoulder function as much as possible with the right exercises.

    Shoulder impingement exercises can make a notable difference if you’re struggling with symptoms such as pain and weakness. But you can only accomplish the results you’re looking for if you perform them the right way. That’s why it’s important that you turn to a physical therapist who can create an exercise program just for you.

    At Continuum Wellness, we’ll assess your shoulder impingement symptoms by evaluating your shoulder’s overall strength, flexibility and range of motion. Your physical therapist will combine that information with their knowledge and experience to determine the right exercises for you, as well as the co-occurring treatments that can help you reach your physical therapy goals.

    Call us or request an appointment today to treat shoulder impingement pain.

  • 7 ways you can improve shoulder pain that occurs when sleeping

    7 ways you can improve shoulder pain that occurs when sleeping

    Most people will experience shoulder pain at some point in their lives. Some of the most common causes of shoulder pain include rotator cuff injuries, a pinched nerve, frozen shoulder and shoulder impingement. Sometimes sleeping on your side can be enough to cause shoulder pain in the morning, especially if you have osteoarthritis.

    Sleeping on the other side doesn’t always solve the problem. Sleeping with shoulder pain on both sides can be difficult. If you can sleep on your back, that may be helpful. Even so, it’s common to move around in your sleep. Fortunately, there are a few more solutions you can try to relieve shoulder pain from sleeping on your side. A few of them are simple stretches, exercises and home remedies you can try right away. If your shoulder pain persists for more than a week and these strategies aren’t helping, physical therapy may be the next best step.

    Don’t give up hope for waking up free of shoulder pain just yet. This article covers seven strategies for improving shoulder pain that occurs when sleeping.

    How can I minimize shoulder pain from sleeping? 

    Having a supportive pillow and mattress with enough cushion is one of the most important ways to stay pain-free while you’re sleeping. You should also make sure you’re getting enough sleep — being sleep deprived can make minor aches and pains feel much worse. Your sleeping position is the next most important thing. Try sleeping on your back if possible. While you’re adjusting your sleeping position, it can be helpful to use a body pillow or stack some standard-sized pillows behind your back to keep you from rolling over.

    For short-term pain relief, home remedies like over-the-counter pain relievers and topical ointments can be helpful. You can also alternate ice packs with heating pads for about 20 minutes each to help with acute pain. The next section will include some instructions on how to stretch and strengthen your shoulders, which can help a lot in the long term. Finally, your physical therapist can perform some manual techniques to mobilize your shoulder and release tension and stiffness that may be causing your pain. 

    7 ways you can improve shoulder pain that occurs when sleeping

    If you’re a side sleeper, your shoulder pain may be aggravated by your sleeping position at night. This can be really hard to control! There are some strategies that may help you change your sleeping position. Using natural sleep aids like melatonin or magnesium while you’re making these adjustments can help you fall asleep faster. Be sure to practice good sleep hygiene habits as well — for instance, avoid screens for an hour before bed or do some gentle yoga and deep breathing exercises to calm down.

    Here’s a bit more detail about seven things you can try at home to relieve shoulder pain from sleeping: 

    • Check your pillow and mattress — How long has it been since the last time you replaced your pillow and mattress? A good rule of thumb is to replace your mattress every 10 years. If you’ve been sleeping on a lower-quality mattress, it might be time for an upgrade. You can also search for pillows with more support at the edges for side sleepers.
    • Avoid sleeping on your side — If you’re only feeling pain in one shoulder, you could try sleeping on the other side. If you can sleep on your back with a neutral spine, that’s even better. Try putting a pillow under your knees for more stability. This also helps support the natural curve of your spine. 
    • Use pillows to keep from turning over — Stacking pillows behind your back can help you adjust to sleeping on the side that doesn’t feel quite as natural. Again, you may want to invest in a body pillow or a pillow that’s specifically made for side sleepers.
    • Stretch your shoulders — Stretching your shoulders before you go to bed and when you wake up in the morning can sometimes help reduce pain. Raise one arm above your head and use the opposite hand to gently pull the other one up and over. Stretch your arms backward and down to each side, stretching out your collarbone area. Cross one arm straight over your chest and curl the other one underneath, using it to pull the upper arm toward you. Hold each of these stretches for 15 to 20 seconds on both sides. 
    • Strengthen your shoulders and core — Find something heavy to use as a handheld weight, like a can of soup. Lift it above your head, alternating arms. Next, hold two heavy items with the same weight. Let your arms hang by your sides and shrug your shoulders. Then, hold them at your chest with your elbows out to each side and thrust your arms forward. Repeat each of these exercises about 10 times.
    • Try ice and heat therapy — Ice can help reduce inflammation and numb some types of pain, and heat can get your blood circulating to reduce pain and promote healing. Try alternating both for up to 20 minutes each.
    • Use an over-the-counter pain reliever — Both oral pain relievers and topical ointments can be effective for shoulder pain. If you have a sensitive stomach, acetaminophen (Tylenol) may be a bit more gentle than ibuprofen or aspirin. 

    How can physical therapy help with shoulder pain from sleeping?

    If you’ve tried the above methods and your pain doesn’t improve within a week, or if it gets worse, you should see your doctor or a physical therapist. It’s important to rule out underlying issues like arthritis or injuries from overuse. Letting your shoulder pain go untreated could lead to a chronic condition. If your shoulder pain is getting in the way of daily activities, it’s definitely time to see a professional. 

    If you go to a physical therapist, they’ll start with a detailed assessment. They may be able to help you narrow down potential causes of your shoulder pain. This information will help them determine which treatments to try first and create a personalized plan for you. 

    These physical therapy treatments can be helpful for shoulder pain:

    • Manual therapy — Your therapist will use gentle touch and kneading movements to mobilize soft tissue and stimulate blood flow. Releasing tightness and circulating fresh blood to the area can make a noticeable difference.
    • Joint mobilization — In this passive physical therapy technique, your PT will use their hands to exercise your shoulder joint. Joint mobilization can improve your range of motion and flexibility so you can move freely with less pain.
    • Instrument-assisted soft tissue mobilization (IASTM) — Your PT may use a set of stainless steel ergonomic tools to get deep into connective tissue and break up stiffness. IASTM is a science-backed method used by many professional sports organizations. 
    • Therapeutic exercise — Your therapist can prescribe specific exercises to help strengthen your shoulder and normalize mechanics, which in turn will help reduce pain.

    Get treatment for shoulder pain from sleeping at Advent PT

    Pain from shoulder injuries and medical conditions is treatable in most cases. With some care and professional treatment, you may be able to reduce or eliminate your shoulder pain. Physical therapists have several different techniques at their disposal that most doctors don’t offer. If shoulder pain is getting in the way of your daily activities, don’t wait to seek treatment. Seeing a physical therapist now could make a big difference in the long term. 

    Could physical therapy help with your shoulder pain? Schedule a free consultation with one of our PTs to find out if it’s right for you. We accept many major insurance plans, including Medicaid. 

    If you’re ready to try physical therapy for your shoulder pain, call us or request an appointment today. You may start to notice less pain in as little as one visit.

  • 4 symptoms of shoulder impingement to be on the lookout for

    4 symptoms of shoulder impingement to be on the lookout for

    Experiencing pain and swelling around your shoulder? If so, pain management should be a top priority. To effectively address your pain, it is important to identify its source. Shoulder pain can have a variety of causes ranging from chronic underlying conditions to recent injuries. One of the most common causes of shoulder pain is shoulder impingement. Learning more about shoulder impingement can help you understand whether you may have this condition and how you can find relief.

    Shoulder impingement, also known as rotator cuff tendinitis and swimmer’s shoulder, is a condition caused by a tendon rubbing against the shoulder blade. The repetitive friction in this area can lead to inflammation, causing persistent pain and other symptoms centered around the shoulder. Not sure if you have shoulder impingement? Getting an understanding of the most common symptoms can be a helpful step toward identifying your condition.

    Common symptoms of shoulder impingement

    • Chronic pain — Do you have persistent shoulder pain? The cause could be shoulder impingement. Inflammation around the shoulder can lead to aches and pains in the muscles and tendons of your shoulder. The pain may become worse when you lift with your shoulders or reach overhead. Shoulder impingement pain can also get more intense while sleeping due to the pressure put on the shoulder. Shoulder pain can make your daily activities a lot more difficult; this is why physical therapists prioritize pain relief for patients.
    • Shoulder weakness — Impingement directly impacts the muscles in your shoulder. This can lead to dysfunction in the muscles, making your shoulder weaker. You may find you are not able to carry heavy loads or throw an object as easily as you normally would. Weakness can also come with fatigue, making your shoulder quickly feel tired during activity. Your physical therapist can offer treatments focused on building strength while addressing your condition.
    • Swelling — When the shoulder tendon gets irritated, it tends to swell. Swelling caused by shoulder impingement can contribute to several other symptoms. Your swollen tendon can put extra pressure on other tissue, exacerbating your pain. Swelling can also cause stiffness and limit your range of motion. If you are having trouble moving your arm at the shoulder, the cause could be swelling in your shoulder tendon and the surrounding muscles. The swollen area may feel tender to the touch as well. If touching the top of your shoulder elicits pain or discomfort, you should seek treatment. Your physical therapist can help you integrate techniques intended to reduce swelling and pain, enabling you to return to life as normal.
    • Popping sensation — Do you feel a popping, grinding or crackling sensation when you move your shoulder? This is a common sign of shoulder impingement. An odd sensation around your shoulder can indicate an irregularity on the surface of your shoulder joint. This irregularity may be caused by rotator cuff tendinitis. Moving an impinged shoulder can also cause audible popping sounds. If you are experiencing any popping sensations or noises in your shoulder, seeking physical therapy is vital.

    Shoulder impingement causes

    Shoulder impingement can develop due to a range of causes. When it comes to treating shoulder impingement, it is often important for physical therapists to understand the cause. In many cases, it can enable your physical therapist to address the root problem, leading to lasting relief.

    • Overuse — Repetitive stress and physical overexertion are leading causes of shoulder impingement. Sports activities are among the most common culprits for overuse. This is especially true for athletic activities that involve reaching or lifting above your head. In the world of sports, volleyball and basketball are two sports that involve a lot of overhead movements. Both of these sports can lead to shoulder impingement if you push yourself too hard. Swimming is another common cause, which is why shoulder impingement is sometimes called swimmer’s shoulder. If your impingement is caused by overuse, your physical therapist can help you find a better balance with your activities.
    • Muscle imbalances — Imbalances in the rotator cuff muscles can lead to shoulder impingement. If you have muscle imbalances, you might have shoulder muscles that are especially weak or tight. Imbalances may be the result of poor posture, repetitive motions and inadequate conditioning. Your physical therapist can help address any muscular dysfunction you might have. This can in turn help you work toward long-term physical improvement.
    • Poor biomechanics — Biomechanics are the way your body moves and interacts with the world. Poor biomechanics range from poor gait to using improper lifting techniques. These issues can put excessive stress on your shoulders. Excess stress then increases the risk of injuries like shoulder impingement. Your physical therapist can educate you on proper biomechanics. This education can help you to relieve your symptoms and prevent future injuries.

    How do physical therapists test for shoulder impingement?

    Physical therapists use an array of tests to identify the underlying causes of shoulder dysfunction. These tests help determine the specific physical structures involved in your symptoms. If you have shoulder impingement, then the rotator cuff muscles and nearby tendons will likely be affected.

    A good physical therapist will complete a comprehensive analysis. A thorough evaluation may involve your physical therapist applying pressure to the shoulder to feel for injured tissue. Functional analysis is another important aspect. To assess your shoulder’s functionality, your physical therapist might rotate and bend your arm at the shoulder. Diagnostic procedures such as these are designed to provide you and your physical therapist with valuable information.

    Top PT shoulder impingement treatments

    • Targeted exercises — Exercise is a crucial element of physical therapy. The specific exercises your physical therapist recommends will depend on your capacity and the severity of your condition. Your individual wellness goals will also play a role. Focused exercises can help improve your strength, endurance, flexibility and coordination. Your physical therapist may recommend various strengthening exercises and stretches designed to improve your shoulder health. By following your prescribed exercise routine, you can play an active role in your recovery.
    • Active Release® Techniques — Interested in hands-on PT treatments? Physical therapy techniques that involve a physical therapist using their hands are collectively known as manual therapy. With manual therapy, your physical therapist can apply controlled pressure and motions to injured tissue. A skilled physical therapist will employ a variety of manual techniques. Among the most popular and effective is Active Release Techniques (ART). ART is a form of soft tissue mobilization. If your shoulder is inflexible due to impingement, ART can help improve mobility and alleviate painful symptoms.
    • Graston Technique® — The Graston Technique is another great form of soft tissue mobilization. While the Graston Technique and ART have similar aims, there are also some important differences. The central difference is the tools used. With ART, your physical therapist will use their bare hands. The Graston Technique, however, utilizes specialized instruments to release scar tissue and increase range of motion. If you are looking for a solution to chronic pain and inflammation caused by tendinitis, the Graston Technique may be the right treatment for you.

    Get treatment for your shoulder impingement at SOL Physical Therapy

    Ready to address your shoulder impingement? You can get the help you need at SOL Physical Therapy. Our team is committed to offering the orthopedic care you need to make a full recovery. With our help, you can take the next step on the path toward improving your shoulder wellness.

  • What might be causing my shoulder pain during pregnancy?

    What might be causing my shoulder pain during pregnancy?

    Being pregnant can be simultaneously exciting and worrying. While the experience can be highly rewarding, it can also come with issues such as chronic pain. Pain during pregnancy can manifest in many different areas throughout the body. One area that might be affected is the shoulder. If you are experiencing shoulder pain during your pregnancy, finding relief is important. By addressing your pain, you can improve your comfort level and focus more on other aspects of life.

    To effectively address shoulder pain during pregnancy, understanding the cause is an essential first step. Knowing why you are experiencing certain symptoms can help you find a treatment that works. A licensed physical therapist can help identify the cause of your symptoms and find an effective solution. With physical therapy, you can receive top-notch treatment tailored to your diagnosis and other health needs. Learning more about the potential causes of your pain can help you manage expectations before receiving a professional diagnosis. Understanding the risks associated with some underlying conditions can also serve to illustrate the importance of early intervention.

    Potential causes of shoulder pain during pregnancy

    • Posture changes — Posture changes are a common part of pregnancy. As your body undergoes various changes, you might start to change the way you sit, stand and move in response. For example, you might begin to slouch more during your pregnancy. These changes are often subtle and made subconsciously. Even small posture changes can have a big impact, though. Slouching or hunching your shoulders can put more stress on your muscles and joints. Over time, this can lead to noticeable symptoms like shoulder pain. Physical therapy can help address postural issues, which can in turn alleviate your pain. A physical therapist can offer guidance on proper posture and help you incorporate gentle stretches to alleviate shoulder tension. By following your personalized treatment plan, you can work to correct your posture and improve your body’s biomechanics.
    • Hormonal changes — During pregnancy, your body’s hormones may fluctuate a lot. In addition to a range of other symptoms, these changes can lead to pain. One hormone that can contribute to shoulder pain during pregnancy is called relaxin. Relaxin mainly functions to minimize joint tension. While joint relaxation may seem like a positive, it can have some negative side effects. By relaxing the joints, relaxin can reduce support for other parts of your shoulder. Instability around the shoulder joint often leads to pain in the muscles and other tissue. To address this pain, your physical therapist may prescribe focused low-impact exercises. PT exercises can strengthen your shoulder muscles and improve stability, potentially counteracting the effect of your hormonal changes.
    • Muscle strain — Being pregnant can increase the risk of injuries like muscle strains. A muscle strain occurs when the tissue of a muscle is stretched too far or torn. To prevent muscle strain while pregnant, proper body mechanics are important. Avoiding heavy lifting can also help. Still, you may end up straining a muscle. If this happens, your physical therapist can help you work toward recovery. Specialized exercises and manual therapy may be incorporated into your treatment plan.
    • Sleeping position — Does your pain become more intense at night? If so, your sleeping position may be contributing to your shoulder pain during pregnancy. Poor sleeping positions can lead to pain and stiffness in anyone. During pregnancy, though, the risk for shoulder pain is especially high. Sleeping the wrong way can put excess pressure on soft tissue and nerves, leading to pain that may continue once you get out of bed. Sleeping on your back can be particularly harmful, as it can reduce blood flow while you sleep. Alongside your physical therapist, you can work to find a sleeping position that is healthy and comfortable for you. Your physical therapist may recommend sleeping on your side with a pillow between your legs. Using supportive pillows can help you reduce pressure and maintain a good sleeping position.
    • Gallstones — Gallstones are deposits of bile that can form in your gallbladder. Bile is typically a fluid, but sometimes it hardens into stones that can cause serious discomfort. During pregnancy, you may be at a higher risk for gallstone formation due to changes in your hormone balance. According to one study, gallstones affect up to 12% of pregnant women. The pain caused by gallstones is typically centered around the abdomen. The sharp pains around your stomach can also radiate toward your shoulders. If you are experiencing shoulder and abdominal pain during your pregnancy, gallstones could be the cause. Physical therapy can help you manage your symptoms.

    Franklin Rehabilitation can help treat your shoulder pain during pregnancy

    Want relief from your shoulder pain during pregnancy? Franklin Rehabilitation can help. Our team offers a range of treatments tailored to women’s health and pregnancy-related symptoms. We can deliver quality care tailored to your needs and long-term health goals.

    Call us or request an appointment today to find treatments for shoulder pain during pregnancy.

  • 12 pinched nerve in the shoulder symptoms to pay attention to

    12 pinched nerve in the shoulder symptoms to pay attention to

    You may have experienced a momentarily tingling sensation or a dull ache in your shoulders after a long day at work or an intense workout. What do you do when that pain doesn’t go away? What do you do if that pain becomes worse and also causes numbness and weakness? If you are experiencing these symptoms, you may be experiencing a pinched nerve in your shoulder. A pinched nerve occurs when too much pressure is applied to a nerve by the surrounding bone, cartilage, muscle or tendon. In the shoulder, the compression can happen in the neck, the upper spine or the shoulder itself. The pressure on the nerve keeps it from its normal function and can cause a variety of other symptoms. 

    Symptoms of a pinched nerve in the shoulder

    A pinched nerve in your shoulder can present in a number of ways. Common symptoms of a pinched nerve in the shoulder can include:

    • Sharp or burning pain.
    • Numbness or tingling.
    • Muscle weakness.
    • Decreased range of motion.
    • Abnormal reflexes.
    • Frequent pins-and-needles feeling in the hand.

    While a pinched nerve in your shoulder can be uncomfortable, not all symptoms warrant urgent medical attention. However, you should seek immediate medical attention if you experience:

    • Sudden weakness or paralysis.
    • Loss of bladder or bowel control. 
    • Loss of fine motor control.
    • Drooping features and slurred speech.
    • Severe pain. 
    • Confusion.

    These symptoms can signal that there is a more serious condition going on. 

    What can cause a pinched nerve in the shoulder?

    Several culprits can cause a pinched nerve in the shoulder. Common causes can include:

    What can happen if you don’t treat a pinched nerve in the shoulder?

    It’s important that you don’t neglect a pinched nerve in your shoulder. If left untreated, the compressed nerve can eventually cause chronic pain, muscle weakness or a loss of function. In severe cases, it could cause permanent nerve damage. This nerve damage can affect your ability to do everyday tasks and affect your overall quality of life. 

    Can a pinched nerve in the shoulder be prevented?

    Some factors of a pinched nerve cannot be prevented, such as aging or genetic predisposition. However, there are steps you can take to help reduce the chances of developing a pinched shoulder nerve, including:

    • Maintain good posture.
    • Stay active.
    • Lift properly.
    • Take breaks.

    Treatment options for a pinched nerve in the shoulder

    When you are experiencing a pinched nerve in the shoulder, you want to find an effective treatment quickly. Prompt treatment can help alleviate pain, restore mobility and improve your overall quality of life. The treatment approach can vary depending on your specific condition and symptoms:

    • Rest and activity modification — When you have a pinched nerve in the shoulder, resting the affected shoulder can be beneficial. Modifying your movements can help prevent additional strain on your shoulder. 
    • Medication — Over-the-counter medications like ibuprofen or naproxen can help reduce pain and inflammation. If your pain is more severe, your health care provider may prescribe stronger medications. 
    • Physical therapy — Physical therapy can play a significant role in the treatment of a pinched shoulder nerve. Physical therapists can use a variety of techniques that are intended to help relieve nerve compression, reduce pain and improve shoulder function. 
    • Heat and cold therapy — Applying a heating pad or ice pack to the affected area can help alleviate symptoms of a pinched nerve in the shoulder. Heat can help to relax muscles and promote circulation. Cold can help numb the area and reduce swelling. You can alternate between treatments or use whichever you find works best for your situation.
    • Corticosteroid injections — If you have a more severe case of a pinched shoulder nerve, your medical provider may recommend a corticosteroid injection. This injection is administered directly to the affected area. It can help provide significant (but usually temporary) pain relief and reduce inflammation. 
    • Posture correction — Proper posture can help reduce your chances of developing a pinched nerve and can help alleviate further irritation. 
    • Splinting or bracing — Wearing a splint or brace can help immobilize your shoulder and give it time to rest while supported. This can help reduce strain on the nerve. It is important to follow medical guidance to help prevent worsening muscle weakness.
    • Surgery — In severe cases that haven’t responded to more conservative treatments, surgery may be necessary. This severity could be due to structural issues like bone spurs or herniated discs. Surgery can help relieve pressure on the pinched nerve, which can allow it to heal properly. 

    How can physical therapy help a pinched nerve in the shoulder?

    Physical therapy can be an incredibly beneficial treatment for the symptoms of a pinched nerve in the shoulder. Physical therapists use a variety of techniques that are designed to help alleviate nerve compression and help restore normal shoulder function. Techniques may include:

    Pinched nerves can be effectively managed with the right approach. It’s important to discuss with your health care provider or specialist to determine the best treatment plan for your specific condition and needs. With the right treatment, you can be on your way to resuming your normal activities with more ease. 

    Continuum Wellness can help you on your path to recovery from a pinched nerve in the shoulder

    At Continuum Wellness, we believe that healing is a journey. Our dedicated team of expert physical therapists are committed to helping you every step of the way. They will design a customized, evidence-based treatment plan to help you achieve your wellness goals. In our clinics, you will find a supportive environment designed with your health in mind. Victories, big and small, are steps to help bring you closer to pain relief, restored mobility, improved strength and a better quality of life. 

    Contact our team today for more information or to schedule an initial appointment. 

  • What are the top causes of pain between the shoulder blades?

    What are the top causes of pain between the shoulder blades?

    Shoulder blade pain can arise from a variety of factors. Medically known as interscapular pain, this kind of pain can be triggered by injuries, strains and underlying health conditions. Pain serves as one of the body’s signals that something is not right. When you are experiencing pain, it is important not to brush it off. Pain between your shoulder blades could be an indication of a more serious health issue. By seeking guidance from a health care professional, you can identify and address the source of your pain. Different conditions can require different specialized treatments. Understanding the cause of your own pain is essential for finding a treatment that is effective for your unique situation. 

    [maxbutton name=”Call us”] [maxbutton name=”Request an appointment”]

    Causes of pain between the shoulder blades

     

    • Bursitis — Bursae are fluid-filled sacs that cushion joints throughout your body. When you overexert yourself or repeat stressful motions, your bursae may get irritated. Bursitis occurs when one or more bursae become inflamed. When the bursae under the shoulder blades get irritated, it can cause pain in the surrounding area. Bursitis around the scapula (shoulder blade) can occur after a single traumatic incident. Bursitis can also develop over time due to continual irritation. Bursitis-specific treatments may include physical therapy methods like manual therapy to reduce inflammation. By addressing your bursitis, you may be able to relieve the pain between your shoulder blades.
    • Muscle strain — Pain between the shoulder blades can emerge from strained muscles. Plenty of factors commonly contribute to muscle strain, from poor posture to inadequate mattress support when sleeping. Your career and activities can also play a role. Does your daily work involve intensive labor like lifting and carrying heavy objects? This kind of work can put stress on your rhomboid muscles. The rhomboids are muscles positioned between your shoulders and spinal cord. When these muscles are strained, it can cause pain between your shoulder blades. Sports activities that involve sudden twisting motions can also heighten the risk of a muscle strain.
    • Bulging or herniated discs — The spinal discs are complex structures that help hold the whole spine together. When a condition affects these discs, it can cause pain throughout the back. A bulging disc is different from a herniated disc. Though the two conditions are similar, a herniated disc can be more painful. A bulging disc is a disc that has started to bulge out from its place in the spinal column. This can cause damage and irritation in the disc and the area surrounding it. “Herniated disc” tends to refer to a more severe rupture in the disc. A herniated disc may protrude farther and cause more irritation. A bulging or herniated disc can compress nerves in the spine, leading to pain between the shoulder blades. Tingling, numbness and arm pain are other symptoms often associated with bulging or herniated discs.
    • Arthritis — Arthritis, characterized by inflamed joints, can cause chronic pain and stiffness. Arthritis is a common condition, with nearly a quarter of adults in the United States receiving some kind of arthritis diagnosis. Joints throughout the body can be affected by arthritis. That includes the joints in and around your shoulders. Osteoarthritis is one particular form of arthritis that can cause severe pain between the shoulder blades. When the cartilage that cushions your joints erodes with age and use, you might experience more irritation in your joints and bones. This degeneration of joint cartilage is called osteoarthritis. Physical therapy can be an effective option for managing your arthritis pain without medication.
    • Pancreatic inflammation — The pancreas is responsible for turning the food you eat into usable energy. Though this organ resides in the abdomen, it can still cause pain all the way up between your shoulder blades. Inflammation in the pancreas can trigger pain that radiates into the shoulder blade area after eating. This is because the pancreas is close to the diaphragm, which is partially connected to the spine.

    Find relief for pain between the shoulder blades with help from Franklin Rehabilitation

    Dealing with continuous pain can be a big challenge. For those ready to find effective treatment, Franklin Rehabilitation Physical Therapy is here to help. Our dedicated team is ready to address your concerns through specialized rehab tools and services. Each of our therapy specialists has an average 15 years of experience in the field. This helps equip them to address complex shoulder conditions and meet your unique needs as a patient.

    Contact our team today for more information or to schedule an initial appointment.

    [maxbutton name=”Call us”] [maxbutton name=”Request an appointment”]

  • 6 top stretches for neck and shoulder pain

    6 top stretches for neck and shoulder pain

    Pain in the neck and shoulders can be a common complaint. The neck and shoulders are the head’s stability and support system. They also help to support the range of arm and head motions. The neck and shoulders are made up of bones, joints, muscles, tendons and ligaments. The shoulder is a complex group of bones and joints, including the scapula, clavicle, acromioclavicular joint, glenohumeral joint, rotator cuff, deltoid and trapezius. The neck is also called the cervical spine and is composed of bones, muscles, nerves, ligaments and tendons, including the cervical spine and hyoid bone. 

    Pain in the neck and shoulder: What does it feel like?

    Neck and shoulder pain are a common experience affecting over 40% of adults. This pain is usually the result of injury due to overexertion or poor posture. This pain can range from mild to severe and can include:

    • Tingling.
    • Numbness.
    • Soreness.
    • Spasms.
    • Stiffness.
    • Shooting or sharp pain. 
    • Dull ache.
    • Pain when moving. 

    Neck and shoulder pain can sometimes be a sign of a heart attack or a stroke and require immediate medical attention as these are serious medical emergencies. 

    What can cause pain in the neck and shoulder?

    Neck and shoulder pain can be caused by a variety of factors. If you are experiencing persistent or severe neck and shoulder pain, it is advisable to seek medical attention to uncover the underlying cause. Causes of neck and shoulder pain can include:

    • Poor posture — Slouching or hunching over electronics or desks for long periods of time can result in causing strains and sprains in the muscles and ligaments in the neck and shoulders, resulting in pain.

    • Tension and stress — Emotional stress can lead to muscle tension in the neck and shoulders, resulting in discomfort and pain.

    • Muscle strain — Overusing or improperly using the muscles in the neck and shoulders can lead to muscle strain and cause pain.

    • Whiplash — Whiplash is the sudden and forceful back-and-forth movement of the neck. It is often as a result of car accidents and can lead to pain.

    • Herniated cervical disc — Herniated discs in the cervical spine can put pressure on nerves. This pressure can lead to pain and discomfort.

    • Pinched nerves — Structural issues or injuries can cause pain, numbness, and tingling due to compressed or pinched nerves.

    • Rotator cuff injuries — Injuries to the rotator cuff can cause limited range of motion and pain. 

    Exercises that can help pain in the neck and shoulder

    Physical therapy exercises are a safe and effective way to help ease neck and shoulder pain. Exercises that can help with the pain include:

    • Neck roll — This exercise is good for the neck and upper back. Start by standing or sitting facing forward. Tilt your neck to the right, causing you to feel a stretch through your neck down into your trapezius muscle. After a moment, slowly roll your head counterclockwise and pause when you reach your left shoulder. Complete the rotation by ending where you started. Repeat as directed by your physical therapist.

    • Shoulder roll — This exercise is good for the shoulders and upper back. Stand with your arms down at your sides; then roll your shoulders in a backward circular motion, completing five rotations and then completing five rotations forward.

    • Face pull — This exercise is good for the shoulders and upper back. It involves the use of a resistance band. Affix the band to a stable surface above your eye level. Grab each handle with an overhead grip and pull directly toward your face. Flare your upper arms out to your sides and squeeze your shoulders together. Pause and hold this for a moment before returning to the starting position. Repeat as directed by your physical therapist.

    • Scapular squeeze — This exercise is also good for the shoulders and upper back. While standing with your arms down by your sides, squeeze your shoulder blades together. Hold this for a few seconds and then release. Repeat as directed by your physical therapist.

    • Upper trapezius stretch — This exercise is good for the upper back and neck. While you are standing straight or sitting in a chair, take your right hand and place it on the back of your head. Take your left hand and tuck it behind your back. Use your right hand to gently pull your head toward your right shoulder. Hold this for a few seconds and release. Repeat with the opposite direction and as many times as directed by your physical therapist.

    • Levator scapulae stretch — This stretch is good for the neck and upper back. While standing straight or sitting in a chair, turn your neck 45 degrees to the left. Bend your neck downward. You may use your left hand for a greater stretch. Hold this pose for a few seconds and then repeat on the other side, as many times as directed by your physical therapist. 

    What are the benefits of exercises to help pain in the neck and shoulder?

    Regular stretching exercises can be beneficial in reducing neck and shoulder pain and improving your quality of life. Benefits from stretching exercises can include:

    • Reducing muscle tension.
    • Improving circulation.
    • Pain relief.
    • Correcting posture.
    • Improving flexibility. 
    • Promoting healing.
    • Increasing joint stability.

    SSOR is well equipped to help you find relief from your shoulder and neck pain

    At SSOR, our in-depth knowledge of the musculoskeletal system can help you find relief from the pain in your neck and shoulders. Our expert physical therapists can design a customized treatment plan tailored to your specific needs. We can incorporate a variety of stretching exercises and other modalities to help you improve your flexibility, reduce muscle tension, and find relief from the shoulder and neck pain you’re experiencing. Our goal is to help you achieve your highest quality of life. 

    Contact us today for more information or to schedule an initial appointment.

  • Rotator cuff physical therapy exercises for student-athletes

    Rotator cuff physical therapy exercises for student-athletes

    We all put our shoulders through wear and tear on a daily basis, especially people who participate in strenuous fitness activities and sports. Nearly every sport requires ample mobility of the shoulder, from tossing a basketball from the three-point line to swinging a golf club. While athletes of any age are at risk of a shoulder injury, student-athletes spend hours and hours of their day after school and on the weekends putting excessive strain on their shoulders, potentially injuring their rotator cuff.

    Whether they are trying to restore their rotator cuff’s strength after an injury or they want to improve its quality to boost their athletic performance, there are many rotator cuff physical therapy exercises that student-athletes can try.

    Read on to learn about the basics of rotator cuffs, the benefits of rotator cuff physical therapy and potential exercises that a therapist may recommend.

    The basics of rotator cuffs

    In your shoulder, you have a group of tendons and muscles called the rotator cuff that attaches the shoulder blade to the humerus and keeps your arm in place while you move it. It can be susceptible to injuries including tears, strains and tendinitis, which refers to swelling of the tendons. 

    Rotator cuff injuries are often caused by progressive wear and tear from overuse, as well as trauma, such as a fall or accident during sports.

    Common symptoms of rotator cuff injuries include:

    • Pain, especially during movement.
    • Reduced range of motion.
    • Weakness.

    The benefits of rotator cuff physical therapy for student-athletes

    While physical therapy is often used for rehabilitation and recovery for injuries like a rotator cuff tear, it can also be used to boost athletic performance to reduce the risk of injury. That’s why student-athletes can seek physical therapy to improve rotator cuff quality and help their gameplay as well as for rotator cuff injury treatment.

    Here are a few benefits for student-athletes seeking physical therapy for their rotator cuff, both with and without an injury:

    • Increased muscle strength.
    • Improved mechanics.
    • Increased range of motion. 
    • Reduced risk of injury or re-injury.
    • Accelerated healing process.
    • Improved flexibility.

    5 rotator cuff physical therapy exercises

    There are a variety of rotator cuff exercises that a physical therapist might recommend to a student-athlete. They will determine the best exercise plan based on the condition of your rotator cuff, your medical history and your personal ability.

    Your physical therapist will instruct you on how many times to repeat each exercise.

    Here are five rotator cuff physical therapy exercises:

     

    • Doorway stretch — Stand in an open doorway with your arms extended out to the side so that your hands are resting against the frame at or below shoulder height. Lean through the doorway until you feel a stretch. Shift your weight forward onto your toes to feel a stretch in front of your shoulder.

    • Side-lying shoulder external rotation — Lie down on your side. On the side of your body that’s facing up, place a rolled towel under your armpit so that your forearm isn’t resting on your body. Slowly rotate your free forearm toward the sky before returning it to rest. Repeat as instructed by your physical therapist.

    • Prone shoulder row & rotate — Lie on your stomach on an elevated surface, such as a table, so that your arm can hang over the side. Bring your elbow up so that it’s at a 90-degree angle with your fist facing down. Then turn your forearm up so that it’s parallel to the ground. To return to the starting position, turn your forearm down and straighten your elbow so it’s back to dangling toward the ground..

    • High-to-low rows — Wrap a resistance band around something sturdy that is at shoulder height, if not above. Bend down onto the knee that’s opposite your injured shoulder. If you’re not injured, your therapist will determine which knee to start with. Hold the band with the arm that is being worked on and pull your elbow toward your body. Keep your back straight and make sure that you’re squeezing your shoulder blades together. Repeat as directed by the physical therapist.

    • Reverse fly — Stand with your knees bent and shoulder width apart. Slightly bend forward at the waist but keep your back straight. Hold a dumbbell in each hand as you raise your arms to the side without straightening them. Squeeze your shoulder blades together and make sure that you don’t raise your arms past your shoulder height. Bring your arms down to a resting position. Repeat as directed by your therapist.

    Rehab Access physical therapists can walk student-athletes through rotator cuff physical therapy exercises

    For student-athletes, a strong and flexible rotator cuff is crucial to gameplay. It’s important to learn rotator cuff physical therapy exercises, both with and without an injury. That’s where we come in. 

    Contact our team at Rehab Access Physical Therapy today for more information or to schedule an initial appointment.

  • What does frozen shoulder pain feel like?

    [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”]There are many things that can cause intense shoulder pain. Frozen shoulder is one shoulder condition that can have serious symptoms. This issue is often caused by inflammation; inflamed tissue around the shoulder joint can immobilize the shoulder. Those suffering from frozen shoulder may feel that their shoulder is stuck or frozen in place. What sets frozen shoulder pain apart is pain unlike many other conditions. Knowing whether you suffer from frozen shoulder can help you find the right treatments. To determine this, it can help to look into common symptoms.

     

    What frozen shoulder pain is like

     

    Knowing the symptoms can help keep you informed on frozen shoulder pain. You may wonder what frozen shoulder pain is like. The answer is not necessarily simple. Frozen shoulder pain can manifest differently from one person to the next — what it feels like can depend on the individual. However, there are some common sensations reported by patients dealing with this issue. Below are some characteristics typical of frozen shoulder:

     

    • Deep ache — Frozen shoulder pain is often described as involving a deep ache. This ache tends to persist constantly. Aching pain can be felt both in motion and at rest. This can cause continuous discomfort. The persistence of this pain can limit your ability to perform daily tasks.


    • Shoulder stiffness — Stiffness is another classic symptom. What frozen shoulder pain is like is having the shoulder joint literally frozen. Stiffness and aching can accompany immobility in the shoulder. Sensations of stiffness in the shoulder can be due to inflammation in the joint. These sensations are often most intense during the early stages of frozen shoulder. 


    • Pain at night — Frozen shoulder pain is persistent. The pain can last through day and night. Stiffness and aching can actually increase at night. This can make it difficult to find a suitable sleeping position. The constant discomfort can disrupt sleep, hurting your ability to rest. 


    • Limited motion — The shoulder’s range of motion can be significantly restricted by frozen shoulder. This symptom often comes with the experience of aches and pains. A reduced range of motion can make completing tasks difficult. This can include even simple things like getting dressed and brushing your hair. Activities involving raising or rotating the arm are the most affected.


    • Muscle spasms — Frozen shoulder pain can also come with muscle spasms. Unlike the persistent pain, these spasms are sudden and quick. Like stiffness, these spasms often come in the first stages of frozen shoulder. Muscle spasms can cause brief but intense pain at random intervals.

     

    Ways to address frozen shoulder pain

    Frozen shoulder pain can seriously impact a person’s quality of life. With constant aches and immobility, it can make everyday routines practically impossible. If you are suffering from frozen shoulder pain, it is important to take the next step to address these symptoms. What addressing frozen shoulder pain is like is melting away a block of ice. It can take time, but it can dissolve your discomfort and help you move freely again. An effective treatment plan can help alleviate symptoms and lead to recovery.

    • Physical therapy — Physical therapy can include a range of treatments. With the help of a physical therapist, you can build a treatment plan designed to effectively address your pain. Physical therapy sessions can help manage your recovery and keep you on target. Another way physical therapy can help is with comprehensive evaluations. A functional capacity evaluation (FCE) can help determine whether you can work while suffering from frozen shoulder pain. 
    • Targeted exercise — Exercises can be a good way to reduce inflammation in the shoulder. This can help lead to recovery from frozen shoulder pain. Therapeutic exercises can specifically target the inflamed tissue, making your exercises precise and effective. A physical therapist can prescribe certain exercises to effectively combat frozen shoulder. 
    • Manual therapy — Another great approach to frozen shoulder is manual therapy. This hands-on technique allows physical therapy specialists to mobilize tissue. Mobilization can improve circulation and promote healing. It can also reduce restriction by increasing blood flow. When administered by an expert specialist, this approach can lead to relief from frozen shoulder symptoms.

    Armor Physical Therapy can help address your frozen shoulder pain

    Want to find out what frozen shoulder pain recovery is like? With Armor Physical Therapy, you can experience it firsthand. Our expert team of physical therapists is ready to help you. As a premier facility for quality care, we work with you to ensure that your goals are met. Our specialists can work with you to develop an individualized treatment plan for your frozen shoulder pain.

    Contact us today for more information about treating frozen shoulder pain or to schedule an initial appointment. [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]

  • Rotator Cuff vs. Labrum Tear: How you can tell these shoulder injuries apart

    Rotator Cuff vs. Labrum Tear: How you can tell these shoulder injuries apart

    The shoulder is made up of four joints, three bones, four tendons and three groups of muscles. With so many different parts, it can be hard to determine an exact injury when it feels like it’s all coming from the same place, especially when many shoulder injuries have overlapping symptoms. 

    For instance, tearing your rotator cuff can feel similar to a labrum tear. So how can you tell the difference?

    Read on to learn about the two shoulder tears, how they differ and how to treat the shoulder pain. In the end, we’ll help you figure out how you can tell the difference between a rotator cuff tear and a labrum tear.

    What is a rotator cuff tear?

    Your rotator cuff is a group of muscles and tendons located around the shoulder joint. Its purpose is to keep the ball of your upper arm bone (humerus) within the shoulder socket. It controls the shoulder joint movement, allowing you to lift and move your arms.

    Your rotator cuff can have a partial or complete tear due to overuse or falling with an outstretched arm. Degeneration of the rotator cuff as you age can also increase the risk of tearing the muscles. 

    It’s quite common to sustain a rotator cuff tear, as the injury has a general population prevalence rate of 22.1%.  

    What is a labrum tear?

    The labrum in your shoulder is the tissue that’s connected to the edge of your shoulder socket to ensure that the ball of the joint stays in place. 

    The two most common labrum tears are based on the part of the labrum where the tear takes place: a Superior Labrum, Anterior to Posterior (SLAP) tear and a bankart tear. 

    Up to 6% of people with shoulder injuries are diagnosed with a labrum tear after an arthroscopy. 

    Your labrum can tear:

    • Where it’s attached to the bicep tendon.
    • In or along the edge.
    • Entirely off the bone.

    A labrum tear can be caused by trauma, like a dislocated or fractured shoulder, as well as overuse due to repetitive motions. 

    Rotator cuff versus labrum tear: what’s the difference?

    Many of the most important rotator cuff tendons, ligaments, bones and muscles are attached to the labrum. This connection means that it’s not always easy to distinguish a rotator cuff tear from a labrum tear due to being located in the same area. That’s why it’s important to look at the similarities and differences between the two shoulder injuries.

    Rotator cuff tears and labrum tears can both:

    • Cause shoulder pain.
    • Limit range of motion.
    • Be a result of overuse.

    But there are actually quite a few differences in symptoms between the two, including:

    • Weakness in the shoulder (RCT) versus weakness in the arm (labrum).
    • Cracking or popping sounds (RCT) versus clicking or popping sensations (labrum). 
    • RCTs can have visible symptoms, including discoloration or a visible bump.

    4 treatments for rotator cuff and labrum tears

    The good news is that the treatments for rotator cuff and labrum tears are very similar. But it’s important to consult with your doctor to determine the best treatment options for your specific shoulder injury. 

    Here are four treatments for rotator cuff and labrum tears:

    • Rest — One of the best things that you can do for any shoulder injury is to give it a break. This means avoiding unnecessary strain during movements that can cause pain or worsen the tear.
    • Ice — As soon as you sustain a rotator cuff or labrum tear, the first thing you should do is apply ice to numb the area and decrease blood flow. Apply an ice pack for 15-minute increments, several times through the first couple of days after the injury.
    • NSAIDs — Your doctor may recommend nonsteroidal anti-inflammatory drugs, like ibuprofen or naproxen, to temporarily reduce your shoulder pain and possible inflammation.
    • Physical therapy — One of the best ways to treat shoulder injuries is with physical therapy. A physical therapist can walk you through safe and effective exercises based on your specific tear. They will help you increase the muscle’s strength and flexibility as well as the joint’s range of motion.

    While treating a labrum tear can often help it heal on its own, treating a rotator cuff will only decrease the pain and increase your range of motion. A rotator cuff tear can’t be fixed completely without surgery, but many people can manage the symptoms enough that surgery isn’t necessary.

    How to decide which shoulder tear you have

    If you’re trying to determine whether you have a labrum or rotator cuff tear, a physical therapist can help you figure out the cause of your shoulder pain by analyzing your symptoms and range of motion. But it’s also important to get imaging tests done, like an X-ray or MRI, by a medical professional in order to see the severity of the tear.

    Alliance PTP is ready to help you find the best PT for your rotator cuff and labrum tears

    At Alliance Physical Therapy Partners, we’re proudly bringing together physical therapy practices across the country to help people get the high-quality PT they need. 

    Want to see a physical therapist in person? We can put you in touch with an Alliance PTP partner that’s close to you and that can help you address rotator cuff and labrum tears. 

    Not keen on in-person PT sessions or not close to an Alliance PTP partner? No worries. We also offer effective and affordable virtual physical therapy through our Agile Virtual Physical Therapy platform. 

    Come find help for your injury or chronic condition today!

When Was Your Appointment?

We recently changed bill pay providers. Please click the button for the date of your appointment to be directed to the correct online payment portal.

Prior to Dec. 1, 2025
After Dec. 1, 2025