Continuous pain, reduced arm strength and limited range of motion all signal a shoulder injury you should not ignore. Although athletes are more susceptible to developing shoulder injuries, the American Academy of Orthopaedic Surgeons says the movements involved in household activities such as gardening or hanging curtains can also cause injury. Whether you are an athlete or gardener, the earlier you seek treatment, the less chance your shoulder injury will become worse. Early forms of treatment, says the AAOS, often include anti-inflammatory medication and shoulder strengthening exercises.
Shoulder Injury Basics
Most shoulder injuries involve the tendon that connects the supraspinatus arm muscle to the acromion bone on the outside of your shoulder and/or a fluid-filled sac under your shoulder called the subacrimonial bursa. A common cause is repetitive overhead motions that, over time, cause inflammation and varying degrees of pain. As inflammation becomes worse, so does the pain. Performing even simple tasks may become too painful; FamilyDoctor.org notes it may begin to affect sleep patterns.
Treatment Basics
Initial treatment aims to reduce inflammation and improve symptoms to the point at which you can begin exercising. Whether you exercise to prevent your shoulder injury from becoming worse or as part of a post-surgery rehabilitation program, your goal is to stabilize and strengthen both muscles and tendons and to prevent further injury. As Shoulder-Pain-Management.com notes, exercising already inflamed muscles and tendons can worsen your problem rather than solve it, so listen to your doctor and follow her instructions on when and how to begin.
Exercise Types
Strengthening and stretching exercise form the core of your three-step exercise program. You usually begin, according to FamilyDoctor.org, with range of motion exercises, then progress to light resistance exercises using rubber tubing or lightweight dumbbells and finally arrive at weight training, using a weight machine or free weights.
Preparation
Increase blood flow and muscle flexibility with a five-minute warm-up before each session. Aerobic exercises such as a short walk or riding a stationary bike are good warm-ups, as are gentle stretching exercises that Shoulder-Pain-Management.com recommends you hold for no more than about 30 seconds.
Intensity and Duration
In the early stages of shoulder injury exercise, 50 reps are too intense and could easily cause further injury to your shoulder. However, as you work through your exercise program and gradually increase both the strength and stability of the shoulder area over time, 50 reps may become appropriate. The AAOC recommends five reps twice a day as a starting point for each basic strengthening and range-of-motion exercise you perform. These can include exercises such as wall push-ups, shoulder push-ups and elastic tubing pulls. As you progress over time to light resistance exercises such as rotation exercises or lateral raises, Shoulder-Pain-Management.com recommends starting with 10 reps on each side for 20 reps in total. When you reach the final stage in exercise therapy, BodyBuilding.com suggests starting with 30 to 40 slow speed reps. Consult your physician or physiotherapist to design a safe, customized program that is appropriate for your needs.
Warning
Avoid the temptation to push too fas; instead, gradually increase the intensity and duration of your exercise program according to the advice of your doctor. Strengthening exercises work by causing microscopic muscle tears that strengthen the muscle as they heal. Going too far too fast, according to Shoulder-Pain-Management.com, can increase the severity of your shoulder injury and lead to chronic inflammation.
