Our shoulders play an essential role in daily life, from basic tasks such as lifting a kettle to more complex movements like a tennis serve. The shoulder is a remarkable joint; it is known as the ball and socket joint of the upper limb which allows us an extensive movement pattern. However, this excessive movement pattern comes at a cost and compromises the stability of the joint. Due to the large range of movement in the shoulder, it is heavily reliant upon its muscular and tendon structures. The rotator cuff (supraspinatus, infraspinatus, subscapularis, and teres minor) is a group of four muscles/tendons that work interchangeably to provide rotational stability to the shoulder joint and are essential for activities such as overhead reaching, lifting, and throwing. Shoulder injuries can be caused by both intrinsic and extrinsic factors. Intrinsic factors can be changes in tendon health, whether this be due to overuse/overload of the tendon or age-related changes (we age on the inside as well as the outside!) Underlying osteoarthritic changes to the joint surfaces, in particular the acromioclavicular joint can impact on shoulder function. Inflammation of the subacromial bursa that sits between the muscle and bone can also cause shoulder dysfunction. Extrinsic factors include referred pain from the cervical spine (neck), lifestyle choices, smoking has been shown to have a detrimental effect on tendon health, as well as the long-term use of steroid-based medication.
HOW CAN A PHYSIOTHERAPIST HELP ME?
Maintaining and optimizing shoulder function is essential to keep us pain free and independent in our activities of daily life well into our later years. Therefore a specific strength programme that targets these small stabilizing muscles as well as the large global muscles is key. Who is best to help with this... here at the PhysioCentre we have our resident shoulder expert Danielle who can provide you with a Shoulder Check-up. This will comprise of a thorough discussion on your shoulder symptoms, hobbies, lifestyle and what you want out of your shoulder i.e. to lift 60 kg above head, play tennis three times a week or simply carry your child pain free. Based on this information an assessment of your shoulder function will be undertaken. Key markers she will look out for are abnormal muscle and movement patterns, rotator cuff control and strength, particularly overhead. Assessing for any joint or muscle stiffness that maybe impacting on rotator cuff activation. Observations of the lower kinetic chain will also be undertaken. The power in our shoulders is only 30%, the rest is generated from the lower kinetic chain (core/gluteals). Most sporting/lifting activities require the translation of force from the lower body into the shoulder. Based on all of this information, an individualized physiotherapy strength programme can be implemented to help you on your journey to maintaining healthy and happy shoulders!
TOP TIPS FOR A HEALTHY, HAPPY SHOULDER:
1. Isolated rotational control exercises for the rotator cuff are super important
2. Build a good foundation- scapula humeral rhythm is critical to good shoulder movement patterns.
3. Proprioception- strong shoulders need to know their position in space.
4. Work the kinetic chain- whole body functional movement patterns
5. Ditch the smoking and eat clean (tendons like protein)
6. Last but not least, sleep- this is when the body repairs and regenerates
STRUGGLING WITH SHOULDER PAIN?
Book an appointment today at The PhysioCentre with our resident shoulder expert Danielle for your full shoulder Check-up and make those first steps in having a pain-free shoulder!
