Exercise prescription is paramount to ensure successful rehabilitation and prevention of all shoulder injuries. Attending clinical rehabilitation exercise classes (incorporating clinical Pilates and functional strength and conditioning), is a really helpful way to improve stabilization of the shoulder blades on the ribcage, and strengthen the muscles that provide stability for your shoulder.

Why do you need to focus on shoulder blade control?

In order to prevent shoulder injuries, shoulder blade placement on the ribcage and control of the shoulder blade stabilizing muscles are important to focus on, as inadequate shoulder blade stabilization can lead to numerous overuse shoulder injuries and significant shoulder and neck pain.

During your clinical exercise class you will be regularly cued to maintain your neutral spine, and keep your collarbones wide, in order to prevent rounding your shoulders forwards, and therefore losing adequate shoulder blade placement. This is important to think about during the day to avoid falling into the commonly seen slumped posture that we are seeing more of these days due to our increase in screen use.

What else needs to be focused on for improving shoulder function?

Not only is good postural alignment important for our shoulder injury prevention, but also maintaining adequate mid back (thoracic) mobility. As good spinal mobility through your mid back is needed to prevent overuse of your rotator cuff muscles surrounding your shoulder when performing functional activities such as, golf swings, throwing, or even freestyle swimming.

How will clinical rehabilitation exercise (Pilates) classes be helpful for my shoulder?

Our clinical rehabilitation classes really focus on addressing and training shoulder blade placement, improving and teaching awareness of how to activate and strengthen both the shoulder blade stabilizing muscles, and also help strengthen the muscles that stabilize the shoulder joint, and also on improving mid back (thoracic) mobility, deep abdominal strength and postural alignment (all needed for strong shoulders).

What equipment will be used in the clinical class to help with my shoulder injury?

A variety of equipment is used to ensure we our meeting our patients shoulder rehabilitation or prevention goals, and therefore that we are prescribing the correct strengthening and mobility exercises. These exercises to help our patients shoulders may be given on the mat, reformer, chair, cadillac, or using bands, softballs, foam rollers, dumbbells and kettlebells.

For example, a great exercise that is one of our favourite for addressing both shoulder  blade control and thoracic mobility in our clinical mat exercise rehabilitation class which is the:

If you would like to find out more about our clinical mat or equipment exercise rehabilitation small group classes check our website or call Sydney Physio Solutions on 92525770.

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How often do shoulder injuries occur in cricket?

In throwing the shoulder is required for both stabilization and generation of power. But in fact the velocity is generated from the trunk rather than the shoulder.

Goals of throwing are hard, accurately and effectively. It has been shown that with bowling the optimum height is dependent on the mid back and shoulder coupling to optimize velocity and acceleration curve. Therefore, adequate shoulder biomechanics are important.

It has been found in Australian cricket publications that tendons are at lowest risk with consistent workloads and suspectable to injury with sudden upgrades in workload. Gradual upgrades are recommended particularly at the start of the bowlers career to reduced risk of bone stress injury, and the greatest risk factor for muscle injuries have been shown to be playing short form cricket. Hence it has been shown that muscle injuries are not related to high pace bowling workloads (Orchard et al 2015, Hulin et al, 2014, Dennis et al 2003).

Research has also shown that with the injuries of bowlers and fielders, 90% of them are from overhead throwing actions with possible causes being reduced shoulder blade control ( players presenting with a downward rotated shoulder blade), shoulder restriction with turning the shoulder inwards (internal rotation), and reduced strength of the muscles surrounding the shoulder (rotator cuff). It has been found that most cricketers have an increase in movement with turning the shoulder outwards (external rotation).

An injury study of elite Australian cricketers it was found matches were missed due to injuries by pace bowlers (14%), spin bowlers (4%), batsmen (4%) and wicket keepers (2%) (Orchard et al. 2002). And it has been shown that there is a 3-4 week delay between high workload and increased risk of injury. In fact it is workload which increases risk of shoulder injury (Orchard, 2009). In a New Zealand study it has been revealed that injuries are sustained during bowling 49% the time.

If you’re feeling a niggle in your shoulder this cricket season it could be that your shoulder blade and shoulder joint rhythm and control need to be addressed, or a strengthening programme implemented to facilitate this. Give us a call on 9252 5770.

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Firstly, set a SMART goal (specific, measurable, achievable, realistic and timebound), and do ensure you have given yourself enough time to plan and stick to your training goal. Take a training diary to schedule in your runs and monitor your training volume and progress. For longer events try and do at least 3 runs a week. We recommend a one longer run and 2 shorter runs a week minimum. The shorter runs can include some speed work or interval training. If it’s a longer race, and your already a runner start your preparation 8 weeks prior, otherwise if your new to running start 12 weeks before the event.

It is recommended to stick with the 10% rule of gradually increasing your distances no more than 10%. And it is important to avoid the boom and bust approach to ensure you don’t overload too quickly. Focus on cross training, strength training and flexibility session during your week. Importance of cross training and strength work and strength very important for long distance running and increase.

What are some tips to think about during training?

Ensure you have a good dynamic warm-up to help warm and prime your muscles for the run. Some things to think about while running are focusing on a tall posture, relax shoulders and focus on increasing step rate with a quiet landing. Research has shown that having a strength and control programme has a positive effect on running biomechanics and increase in strength and kinematic changes (Davies, 2011), so add a couple of specific individualized runners strength and conditioning Pilates sessions into the training diary in conjunction to the running to maximize performance.

What are some tips to think about post run recovery?

For immediate post-exercise muscle fatigue, use an icepack for 10-15 minutes or hop in an ice bath  after your run which will help in any reduction of swelling. Using ice facilitates moving the blood to the central body, which will help to warm your organs, and when you get out of an ice bath, blood flows with extra strength back to your extremities and promotes recovery. Also helpful is foam rolling your muscles and a few static stretches to ensure optimal muscle recovery.  Additionally, getting on top of the niggles before they turn into injuries is really important, so if you would like some help check our website or call Sydney Physio Solutions on 92525770.

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1. The simple answer is no…sort of!  Provided you don’t have any joint injury or damage, there seems to be no evidence to support the idea that running is bad for you.  In fact, there’s some evidence that it’s good for your joints.  The problems come about when there is some existing injury in the joint…in this situation, we know that running can contribute to the wearing down of the joint’s cartilage.
2. Running style changes can have a big impact on how you load your joints.
3. There are a number of great studies into the biomechanics of running which look at a variable called ground reaction force.  This is the amount of force that the ground imparts on your foot and therefore your body as you run.  Remember Newtons laws?! For every action, there is an equal and opposite reaction.
4. Increasing your cadence, or the number of steps you take per minute, can help.  A lot of runners are running at somewhere around 160 or 165 steps per minute, sometimes even a bit lower.  If you can increase that to around 180, you’d be able to reduce that ground reaction force significantly. This can be achieved by shortening the stride-length, and speeding up the rate at which the legs go around, so you’re actually taking more steps but they’re shorter.
5. Footwear would be another factor that has some impact on the forces through the joints, but it’s really hard to generalise on footwear because it depends on the person, their structures, their weaknesses and running style etc.

What role do supplements have in joint health? Do supplements help in running training? 

1. There were a couple of really good research studies done that were published in 2015. One of them from Australia. They both showed that the remaining space in the knee joint didn’t narrow as much in the group receiving glucosamine and chondroitin supplements. This suggests there may be some protection of remaining cartilage  (Fransen et al, 2015).
2. We therefore advise all of my patients with mild to moderate arthritis who want to remain active to get onto glucosamine and chondroitin as a dietary supplement and to continue taking it.

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You’ve done a great job completing the run, now make sure to recover and cool-down to avoid injuries.

Immediately after your run, take a few minutes to perform these light, static stretches to help the key muscles lengthen after all the hard work they’ve been doing.  Importantly, these stretches should be gentle and taken only to the point of feeling a light pull in the muscle. If there’s any painful or sharp sensation, you’re at risk of doing harm, so pull back.

1) Walk it out

Don’t stop straight after you finish your run or cross the line, walk it out for a minute or two to allow your body to calm down, control your heart rate, and start to settle your blood pressure.

2) Quadriceps stretch

The quads work hard during a run and respond very well to a light elongation afterwards.  Stand upright and hold one foot to your buttock behind you. Gently push your pelvis forwards until you get a light pull through the front of the thigh.  Hold each leg for 20-30 seconds.

3) Hamstring stretch

Lying on your back with one knee slightly bent, pull your straight leg up using your hands until you feel a light stretch through the back of your thigh.  Again, repeat this movement for 20-30 seconds on each leg.

4) Butterfly stretch

Sitting on the ground with your feet together and knees dropped out to the side, gently let your hips open up and feel a light stretch through your adductors (inside thigh).  Hold this position for 20-30 seconds.

5) Downward dog with gentle calf stretch

Ease yourself into the downward dog position and move your feet until you get a gentle stretch through both calf muscles.  Hold for 20-30 seconds.

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Don’t feel bad if you’re not doing any sort of warm-up before you train or race! You’re one of about 75% of runners in the same category.  But is it worth the extra time and effort? The answer is an unequivocal “YES”. Research suggests you’ll get less post-run muscle soreness, improve your performance, and possibly help to avoid injuries. So how much warming up is enough?  While research studies often look at 20 minutes, I’m a runner with a busy life too and realise that this is probably not feasible. I’m confident you can prep the body and achieve these outcomes in just 5 minutes with the following 5 moves, each for 1 minute.

1) Light jog

A nice, easy jog for a minute at about 50% effort will get the heart rate turning over, start to increase your blood flow to the important running muscles, and “fire up the engine”. 

2) Walking straight leg kick

Keeping your left knee slightly bent, raise your left leg out in front and touch your toes with right hand. Return to the start position and repeat with the right.  You should walk slowly forward throughout this exercise, repeating for 1 minute. This is a stellar dynamic stretch and activation exercise for your hamstrings and glutes, introducing a nice little bit of trunk rotation at the same time.

3) Walking lunge with rotation

Completed slowly and deliberately, take a large step with your left leg and bend the front knee to about 70 degrees. At the same time, twist your body gently to the left. Then repeat with the right leg forwards, rotating the trunk to the right. Thus exercise will fire up your quads and trunk controllers, switch on your balance systems, and increase blood flow to the gluteals.

4) Butt kicks

A little more dynamic, complete 3 x 15 seconds of gentle running, concentrating on kicking your butt as you take your leg behind you.  Take a brief 5 second rest between sets. You’re now really switching your system on, firing up your heart rate a little more, and dynamically stretching the quadriceps.

5) High knees

Finally, 3 x 15 seconds of gentle running, concentrating on bringing your knees up high in front of you on each step.  Again, take a short 5 second break between sets. This dynamic stretch of the gluteals also gets the quadriceps ready for your run and warms up the knees just a little more in preparation.

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By far, the most important issue is how you manipulate your training variables. Some studies have suggested that up to 80% of overuse running injuries are attributable to training errors. How you build your training up—including mileage, terrain, speed, and frequency—is the most important single consideration in avoiding a running injury…full stop.

Regardless of what shoe you wear, how you run, how tight your hamstrings are or how poor your core control, the body needs to adapt to new loads. If you haven’t run much before, or you’re ramping up in preparation for an event, how you choose to do this will be the major factor in determining success or injury.

1. plan your event preparation, including the training variables of mileage, terrain, speed, frequency and, of course, the rate of increase in these variables. Discuss your plan with an experienced running physio, who if they’re worth their salt, will also talk to your coach or PT if you have one;
2. if you’re unsure on the footwear issue, discuss it with a professional. At present, research evidence suggests that you select a shoe that is comfortable for you, rather than one that has been “prescribed”. The way I address this is to give you a few options and suggest you go for a run around the store, ideally on a treadmill at a good running shop, and select the one that feels the most comfortable.
3. have a good biomechanical assessment – it’s a small investment in the overall scheme of things and will allow you to deal with pre-existing issues and help to prevent further problems.  A good running physio will be able to join the dots between any old injuries/problems, how you’re moving, and your risk for future injury…and then do something about it for you!

Good Luck with the training and don’t hesitate to touch base with us if we can help in any way. It’s what we do and we love it!

SydneyPhysioSolutions

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As golf physiotherapists we are specially trained to assess and treat injures that are specific to golfers. We understand that the golf swing is a complex sequence of movements that requires a combination of mobility, stability and motor control to avoid injury and play to your full potential. We use a screen developed by the Titleist Performance Institute (TPI) to screen golfers for any limitations in their body which are inhibiting their performance on the golf course or causing any short- or long-term injuries.

When should I see a Golf Physiotherapist?

Here at Sydney Physiotherapy Solutions we believe that prevention is better than cure. You do not have to be injured to benefit from our golf screen. If you are starting to feel niggling low back pain that is getting gradually getting worse with each round, then there is likely a physical impairment that is causing this. Likewise, if you would like to get an extra 20 metres on your drive or if you are struggling with the final three holes due to physical fitness, then you will benefit greatly from our golf screen.

While golf physiotherapy is a relatively new phenomenon, golf physiotherapists are becoming increasinhly popular on the PGA and USPGA tours as players are noticing the value we add to their game. The main player that resonates with most of us is of course Tiger woods. Following his four back surgeries he had intensive physiotherapy and really appreciated the positive impact physiotherapy had on his return to the top of golf – “He let me progress through the bag after a few weeks. I sent him videos. We talked about it and I talked about it with my physio. We had a game plan.”

What is TPI?

TPI is the world’s founding organisation that specialises in the study of the relationship between how our body functions in relation to the golf swing. TPI was first established in 2003 and since then it has been collecting data on golfers from all walks of life with the aim of educating them on the importance of proper bodily function to complement their golf performance and reduce golf related injuries.

What does a TPI physical screen consist of?

A TPI physical screen will consist of a 45-minute one-on-one consult with one of our specialist golf physios taking you though 16 different tests to identify any limitations that you may have that will affect your golf performance or lead to injures down the track. The results of the screen will be sent to you via e-mail and our physio will explain the report in detail. The screen will assess any mobility or stability deficiencies which we will target with our treatment plan. We provide you with online access to a large body of golf specific exercises which we will use to make up your personalised exercise program.

What are the main golf injuries we treat at SPS?

• Low back pain
• Tendinitis in Elbows (Golfer’s Elbow and Tennis Elbow)
• Rotator Cuff Injuries
• Wrist Injuries
• Hip injuries – stiffness and pain
• Neck pain
• Knee Pain – Instability, stiffness
• Foot and ankle injuries – Sprains

What are the benefits of a TPI golf assessment at SPS?

• Improve performance of your swing eg. Increase shot distance
• Improve efficiency of your golf swing – swing with less effort to produce a far better shot
• Reduce risk of future injuries
• It allows us to target specific areas of your body which may be directly inhibiting your golf game eg. Find the driver of your back pain which may be affecting the power of shots

Video Analysis

As part of our TPI screen we also encourage golfers to send us videos of their golf swing from two different views. We use computer programs to assess their golf swing and highlight areas of the body which may be interfering with their efficiency. We like to work closely with your golf professional to ensure you get the greatest results from your lessons. 

Why Choose SPS for your TPI golf screen?

At SPS we will provide you with an assessment, diagnosis and specialised treatment plan to target the main issues causing your pain or affecting your performance on the golf course. Our two golf physios, Andrew and Conor are both avid golfers and have a great understanding of the game which will enable them to interpret the results of your TPI screen easily and help get you on the path to reaching your full potential as a golfer.

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Here in Sydney Physiotherapy Solutions one of the most common areas that we treat is the shoulder. The shoulder is one of the most complex joints in the human body and is made up of a number of different structures including joints, a joint capsule, muscles and ligaments that all work together to help stabilise the joint and prevent injury. If one or more of these structures become injured we then run into problems and this is when you may start to experience pain and/or instability. Below I have discussed some of the most common conditions that we see in the clinic. If any of these conditions sound familiar, book in for a comprehensive assessment by one of our highly skilled Physiotherapists today.

Common shoulder conditions:

Rotator Cuff Injuries

What is the Rotator Cuff?

Your rotator cuff is a group of four muscles that holds the main arm bone (humerus) snuggly into its socket. These muscles provide most of the stability for your shoulder joint, and therefore if they get injured it can be a significant problem.

What is a Rotator Cuff strain or tear?

A rotator cuff strain or tear can either occur acutely, through a sudden movement or force on the shoulder, or alternatively, they can become injured over time due to poor posture or a strength imbalance in your rotator cuff muscles. Find out more about Rotator Cuff tears here.

What does a rotator cuff tear feel like?

If you have injured your rotator cuff you will usually feel pain radiating down the top portion of your arm, but not often below your elbow. It is often sore with reaching movements or lifting your arm upwards, or with movements that need your shoulder to rotate such as putting your jacket or bra on.

How is a rotator cuff tear treated?

The good news is most of these injuries can be fixed with some treatment and a strengthening program that builds up over several weeks. Like all muscle injuries, the strengthening component is the most important as this will be the main factor in preventing re-injury or further damage.

How long will it take to fix a rotator cuff tear or strain?

This will usually take about 4 to 6 weeks however if the injury has been hanging around for a long time, then the recovery time is usually longer as well.

Subacromial Bursitis

What is Subacromial Bursitis?

The subacromial bursa is a fluid-filled sac that lies below the acromion (shoulder blade) and works to prevent friction in the shoulder space. If the shoulder is injured this sac will fill with more fluid and can cause pain. This is because it then presses on the other muscles and ligaments of the shoulder and causes a condition known as “Impingement.” Bursitis is usually seen in combination with other shoulder injuries and your Physiotherapist can carry out further tests to identify this. If you are suffering with subacromial bursitis symptoms will include a gradual onset of pain on the outside of the shoulder and down the arm and pain with overhead movements.

How is Subacromial Bursitis treated?

This condition can be fixed with a course of Physiotherapy over a period of approximately 6 weeks. The aim with Physiotherapy is to address the cause of the inflammation and prevent it from recurring. Treatment options include strengthening based exercise programmes and postural re-training.

Frozen Shoulder

What is Frozen Shoulder?

Another common shoulder condition is Adhesive Capsulitis or Frozen shoulder. The lining of the shoulder joint becomes inflamed and gradually this area thickens making the shoulder stiff and painful to move. Although the exact cause of this condition is unknown it has been found to be common between 40-60 year olds and is more common in women. It limits movement in all directions and the shoulder can feel “stuck.” There are three clear stages with this condition including the painful, frozen and thawing stage.

How do you treat frozen shoulder?

Although this condition will eventually correct itself in a period of up to two years a detailed assessment by a Physiotherapist can correctly diagnose this condition and can set you up with a programme to prevent further stiffness whilst maintaining range of movement and strength. Unfortunately, frozen shoulder is one of those conditions where time is the main factor and there is very little evidence that conservative treatment can speed up this process.

More information on Frozen Shoulder can be found here.

Shoulder Instability

What is Shoulder Instability or Dislocation?

As we discussed previously the shoulder is a ball and socket joint that allows a wide range of movement. The ball of the humerus is meant to stay close to the socket with the help of ligaments, muscles and the joint capsule. If these structures do not work properly the joint may slide partially out of place (subluxation) or it may even come completely out of place which is known as a dislocation.

What are the symptoms of shoulder instability?

Symptoms of these conditions include pain, a persistent sensation of the shoulder feeling loose or unstable, a dead arm feeling in the upper arm or repeated instances of the shoulder giving way.

How is shoulder instability treated?

A thorough treatment plan from a Physiotherapist will work to strengthen and increase the stability of the shoulder joint through specific exercise programmes. The exercises will be targeted at the rotator cuff muscles to strengthen them and increase the stability of the shoulder joint. The Physiotherapist will also introduce specific functional exercises to address the stability at all angles for your chosen sport, for example, overhead work for tennis.

Labral Injury

What is a Labral Injury?

Another cause of shoulder pain, especially in overhead athletes, is a labral injury. The labrum is a soft fibrous tissue rim that surrounds the socket helping to stabilise the joint. The labrum helps to deepen the socket by up to 50%. Injuries to the labrum can occur from acute trauma such as a fall onto an outstretched arm or as a result of repetitive overhead shoulder motion. Symptoms are similar to those of a dislocation. They include a sense of instability, pain with overhead movements, decreased range of movement and loss of strength.

Can a labral injury be fixed?

A detailed examination by your Physiotherapist can help to diagnose a labral injury. They will then set you up with a strengthening programme to increase the stability of the shoulder joint through exercise and strengthening plans.

Acromioclavicular joint pain

What is Acromioclavicular joint pain?

The Acromioclavicular joint is another joint at the top of the shoulder between the acromion (shoulder blade) and the clavicle (collarbone). It helps with overhead movements and movements across your body. Injuries to this joint can occur acutely such as falling onto an outstretched arm or it can also occur over time through joint degeneration and the development of arthritis. Symptoms of AC joint dysfunction include pain at the top of the shoulder and pain with overhead or across body movements. Pain is normally very localised to the top of the shoulder.

With Physiotherapy, the aim of treatment is to reduce the inflammation in the joint, increase the strength of the surrounding muscles and restore overhead movements. It usually takes around 6 weeks to recover from an injury to the AC joint. Without Physiotherapy you risk further damage to the joint, so better to get it checked and sorted before the problem gets worse!

Referred pain from the neck and shoulder

Outside of the shoulder joint, there are other structures which can also refer pain to the shoulder and upper arm. A common referral pattern that we see in the clinic is pain around the shoulder joint that is actually referred from the neck or thoracic region. The nerves from the cervical spine supply the rotator cuff muscles and if there is an injury to the neck, symptoms can be felt in the shoulder or upper arm. There are also certain thoracic conditions including thoracic outlet syndrome that can also cause pain in the shoulder and arm. Symptoms from the neck include neck stiffness when turning your head and pain on palpation of the discs in your neck.

A detailed assessment by a Physiotherapist can help to differentiate if the pain is coming from the shoulder or the spine. Luckily treatment can usually resolve this pain in a period of approximately 4-6 weeks. The treatment for this condition focuses more on increasing the neck and back range of movement through the use of both manual and exercise therapy. The physiotherapist will also give you an exercise-based programme to strengthen up the postural muscles that support the spine and the shoulder joint helping to alleviate any symptoms.

These are just a small number of common conditions that affect the shoulder joint. Luckily here at Sydney Physiotherapy Solutions we have been highly trained in assessing and treating all of these. If any of these conditions sound familiar or you would like some further information or shoulder physiotherapy then call us now on 02 9252 5770 or book an appointment online to see one of our skilled Physiotherapists for a detailed assessment.

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Shoulder pain is very common. It can be disabling and has the capacity to impact on quality of life. Often people with shoulder pain do not experience any major episode that leads directly to their pain. An experienced physiotherapist could be your best option in getting to the bottom of your pain, and getting you back to those activities you value as soon as possible.

What causes shoulder pain?

When no trauma is involved, it can be difficult to make sense of where the pain comes from. The current understanding is that non-traumatic pain is multi-factorial. Anatomical, activity (or non-activity), behavioural and emotional factors may be involved. Your physiotherapist will thoroughly assess your shoulder, collect an in-depth history and assist you by developing a management plan to return you to the things that you enjoy. Simple tasks like cleaning or getting dressed, gardening, doing yoga, or lifting weights can be difficult to complete when you have a painful shoulder.

 How are shoulder problems diagnosed?

One of the most common diagnoses for shoulder pain is sub–acromial pain syndrome, which may be responsible for over half of shoulder pain presentations. (*1) This condition describes pain arising from several possible anatomical sources, with potential contributing factors such as poor shoulder control, or muscle weakness, not just tissue injury. Imaging such as XRAYS, ultrasounds or MRI’s are not always required. A large percentage of the population who are not experiencing shoulder pain have findings on imaging including bursal thickening, and other abnormalities including rotator cuff pathology. These findings are not always the source of pain!

Are XRAYS or other imaging required?

The best advice is that imaging is most valuable when a person fails the initial course of conservative management. (*2)

Physiotherapists can order imaging and are well placed to make recommendations for further review if needed. Sometimes, patients will have imaging completed which shows changes in the shoulder resulting in invasive treatment prior to physiotherapy. This path may not be best practice. Cortisone injections for shoulder pain may be beneficial in some cases, though generally following a course of physiotherapy management. Furthermore, there is not consistent evidence that surgery provides a superior outcome in general for non-traumatic shoulder pain, and is generally the last management option. (*3)

How can Physiotherapy help shoulder pain?

Physiotherapist treatment of shoulder pain may consist of various interventions including reducing aggravating activities, shoulder and postural control exercises, manual therapy, strengthening and conditioning of the shoulder.

Exercise and strengthening forms a vital part of effective shoulder rehabilitation.(*4) You need to have a strong and functional upper body to complete normal tasks. Your Physiotherapist can guide you on ways to do this safely, and give you advice for your individual situation. Having a strengthening and conditioning program designed for your individual needs, whether sitting at a computer, playing tennis or rock climbing, can help build up your resilience to future episodes of pain.

How long does it take to fix shoulder pain?

As the factors leading to shoulder pain are not always sudden, improving the function and strengthening of the shoulder can take time too. It is reasonable to expect improvement of the shoulder over 6-12 weeks, though it can take less time or more.

It is important to have an assessment and start rehabilitation as soon as possible. Often when people experience shoulder pain they stop all activity involving the shoulder.   This can regularly result in persisting dysfunction. It may be necessary to rest the shoulder for a brief period after onset of pain, however, if you have shoulder pain, see your physiotherapist first. Remember though, not all approaches to the management of shoulder pain are the same. Your physiotherapist should help you address the causes of your pain not just the symptoms. They should give you a thorough understanding of your situation and the plan to get you back to your best.

Who can help?

At Sydney Physiotherapy Solutions our physiotherapists are experienced in treating shoulders in a holistic way, by understanding our patient’s goals and needs, with a focus on the most up to date and evidence based approach.

Does posture cause shoulder pain? 

Lets face it – shoulder pain and desk jobs go hand in hand! If you spend several hours a day working on a computer, you may unconsciously find yourself adopting poor postural habits such as hunching over your keyboard. This position is usually a sign that you have a tight chest and a weak upper back.

Over time, this type of bad body posture can contribute to you developing a rounded upper back, a condition called kyphosis, which can cause shoulder pain and upper back stiffness and pain.

Do some shoulder exercise to correct it! Stretches for the chest and upper trapezius in the upper back &  neck will allow your shoulders to come back and be better centred in the joint.

Add some strengthening work for the deep neck flexors and back muscles and…. voila!!!! Better posture and less shoulder pain.

If you do continue to suffer from shoulder pain contact one of our shoulder specialists who are part of the team at Sydney Physio Solutions.

Exercises for shoulder pain

This is tricky as there are so many potential problems which can occur with this complex joint; but here are some to get you started

Can Pilates help shoulder pain?

Pilates can be a fun way to rehabilitate shoulder injuries. Read more here.

References:

*1:  Bhattacharyya R, Edwards K, Wallace AW. Does arthroscopic sub-acromial decompression really work for sub-acromial impingement syndrome: a cohort study. BMC Musculoskelet Disord. 2014;15:1.

*2: Diercks R, Bron C, Dorrestijn O, Meskers C, Naber R, de Ruiter T, et al. Guideline for Diagnosis and Treatment of Subacromial Pain Syndrome. Acta Orthopaedica. 2014 May 21;85(3):314–22.

*3 Diercks R, Bron C, Dorrestijn O, Meskers C, Naber R, de Ruiter T, et al. Guideline for Diagnosis and Treatment of Subacromial Pain Syndrome. Acta Orthopaedica. 2014 May 21;85(3):314–22.

4* Kuhn JE. Exercise in the treatment of rotator cuff impingement: A systematic review and synthesized evidence-based rehabilitation protocol. Journal fo Shoulder and Elbow Surgery. 2009;18:138-160

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