Are you ignoring your nagging shoulder impingement pain? And it’s been months and nothing has changed? Unsure why your pain started? How you can help yourself?
Pain happens to everyone. Often for no known cause. Take for instance, my 38-year-old IT client. He was working from home for the last 6 months. Suddenly, he began to feel shoulder pain. Without any injury. So, he couldn’t understand why he was experiencing shoulder pain. After I examined his shoulder I began to explain; working from his makeshift home office for the last 6 months for 8 hours a day, it was obvious. His poor posture, combined with poor ergonomics and long work days was a recipe for impingement.
So, what if I told you that you can fix your shoulder impingement with 5 easy steps? I’ve worked with countless patients, including my IT client, to treat their shoulder pain. Their impingement was resolved with chiropractic care. And, so can yours!
I’m gonna take you through 5 SIMPLE STEPS for EFFECTIVE SHOULDER IMPINGEMENT TREATMENT. There are no tricks or secrets. Just effective chiropractic care essentials to help you get back to enjoying your activities. PAIN-FREE.
Here’s your roadmap:
Understanding impingement of the shoulder
The Do’s and Don’ts of impingement of the shoulder
Stretches for impingement of the shoulder
Exercises for impingement of the shoulder
In just 5 easy steps!
Let’s get started!
What Is Impingement of the Shoulder, and Why Does it Matter?
Firstly, you should know that shoulder impingement is a common cause of shoulder pain. It can happen when the tendons of your shoulder joint, also known as your rotator cuff, becomes compressed, irritated, and painful.
Shoulder Impingement Anatomy
Secondly, If you play sports that involve forceful and repetitive overhead movements:
Or, in an occupation that involves heavy lifting:
- Construction workers
- Warehouse workers
you may be at a higher risk of suffering from shoulder impingement syndrome.
Thirdly, You may be like my 38-year-old client in IT working from home for the last 6 months. Unable to understand why you’re experiencing shoulder pain without injury.
It’s simple. Poor posture. When you sit with your shoulders forward for a long time, you create less space for your tendons. Over time they become pinched as muscles get tighter and the space gets smaller. Eventually leading to pain.
So, how can you fix shoulder impingement? With chiropractic!
What.. Chiropractors can treat shoulder pain?
Chiropractic care can be a great option for your painful shoulder.
Let me show you how…
STEP 1: AVOID AGGRAVATING ACTIVITIES
One of the worst things you can do is to continue with activities that are painful. If I can share one piece of advice with you, it’s to avoid or minimize activities that cause pain. Because, your body needs time to rest and heal from the wear and tear created by every day activities.
And, movement such as:
- sleeping on the shoulder
can continually pinch or compress your tendons. Making your injury worse. More importantly, listen to your body. If it hurts to reach the top shelf or push your lawnmower, stop.
Place your frequently used items in close reach. And get help with tasks make your shoulder pain flare up.
Because sleeping on your shoulder can make your pain worse. Alternate sleeping positions. Sleep on your unaffected side or back. Give your shoulder a break and avoid pinching overnight.
STEP 2: ICE
When it comes to impingement syndromes, there will be some inflammation contributing to your pain. Because ice is a natural anti-inflammatory. Putting an ice pack will help reduce pain and inflammation.
Follow the 10/10/10 protocol when icing:
- Put the ice on for 10 minutes. Then take a 10 minute break
- Put the ice on for another 10 minutes. And take another 10 minute break
- Apply ice for another 10 minutes
I love giving patients the most bang for their buck. This method delivers the most effective way to reduce inflammation. Without freezing your skin. You’re welcome!
STEP 3: MOBILIZE
Chiropractors have a saying, “motion is lotion”. This means that your joints love to move. Because joints that move stay healthy. Your shoulder, like any other joint is happier when it moves.
Some simple mobilization techniques you can use include:
Pendulum: Bend forward. Swing your arm like a pendulum.
Shoulder Circles: Move your shoulders in big circles. Repeat throughout the day.
Wall Angels: Lean back on a wall. Bend your elbows 45 degrees. Place the back of your hands of the wall. Slide your hand up and down on the wall.
Wall Angel Exercise: Start Position
Wall Angel Exercise: End Position
STEP 4: STRETCH
Tight muscles can be much to blame for your impingement syndrome. And a small stretch can go a long way.
Rotator Cuff Muscles
Start with your pectoral muscles in the front. Then move onto the muscles in the back of your shoulder (infraspinatus, teres). And along the side (latissimus). And then the top (supraspinatus and upper trapezius). Hold stretches for 90 seconds or as tolerated.
You’ll need to give your muscles enough time to relax and let go in order for them to effectively stretch out. So, don’t be afraid to hold your stretches longer than you’re used to. You might notice bigger improvements.
Benefits of Stretching
STEP 5: STRENGTHEN
Even the most conditioned athletes get impingement of the shoulder. But how is that possible? The shoulder joint has multiple muscles. They work to move your arm in pretty much any direction. It’s the balance in strength that keeps things moving well AND in proper alignment.
Exercise for Shoulder Pain
For example, overworking your pecs can lead to awesomely big and strong pecs. But, your pecs now dominate and pull your shoulders forward. Creating less space for the tendons in the front of the shoulder. Causing impingement.
Exercise for shoulder pain can be quite therapeutic. But for impingement syndrome it’s important to strengthen the following muscles:
- Teres Major/Minor
An exercise band is a great option for strengthening. Because it provides resistance in the concentric and eccentric direction. Eccentric training is an effective way to treat impingement of the shoulder. And help prevent injury. Keep your pace slow and steady. The resistance should be at a comfortable level. And where you can perform the exercise with full range of motion. Without difficulty.
So, you now that you have the chiropractic care essentials to fix your nagging and painful shoulder impingement. You’re well on your way to getting back to the sports and activities you enjoyed, PAIN-FREE!
DOWNLOAD YOUR FREE SHOULDER IMPINGEMENT EXERCISE GUIDE.
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Good luck and feel free to share your rehab journey with us. We’d love to hear from you and know how you’re doing. Questions about how we can help you? Get in touch with us today.
Can a chiropractor help with a shoulder impingement?
Absolutely! Chiropractic of shoulder impingement is an effective option for your painful shoulder.
Chiropractors can provide shoulder pain treatment including:
Chiropractic adjustments to help with joint mobility and alignment
Soft tissue therapy to reduce tension in tight muscles and tendons
Provide pain control with tools such as acupuncture and modalities such as laser and electrotherapy
Provide prescription exercises for shoulder pain
Do chiropractors work on shoulders?
Absolutely! A common misconception is that chiropractors only treat the spine. In fact, chiropractors treat the entire body head to toe. Chiropractors treat all joints – spine and extremities down to the joints of your fingers and toes!
How do you fix a misaligned shoulder?
First, start with improving your posture. Good postural alignment will help keep your shoulders aligned and happy.
Second, stretch out tight muscles. Tight neck and shoulder muscles are a common cause of shoulder impingement. They can pull your shoulder joint forward or even upward, causing misalignment and impingement.
Third, strengthen weak muscles. A lot of the time, imbalance or relative imbalances in your rotator cuff muscles can cause misalignments of your shoulder.
Last but not least, Chiropractic care. Seek the expertise from a chiropractor who can diagnose and treat misaligned shoulders and with adjustments and provide other forms of shoulder pain treatment. Early treatments are the key to a speedy recovery.