AskthePhysio-ShoulderPain AskthePhysio-ShoulderPain

I’ve hurt my shoulder what should I do?

Your fitness and health are our top priorities! At 360 Physio, we're here to help you prevent and manage shoulder injuries during your gym workouts Here are some tips to keep you safe and injury-free:

Understanding Shoulder Injuries: Rotator Cuff Strain/Tear:

Overhead exercises or lifting heavy weights can strain or tear the tendons of the rotator cuff, leading to pain and limited mobility

Shoulder Impingement:

Overhead movements, improper form, or muscle imbalances can cause the rotator cuff tendons to get pinched between the shoulder bones, resulting in inflammation and pain

Bursitis:

Repetitive shoulder movements or excessive pressure can irritate the bursa sacs, leading to bursitis - inflammation and swelling in the shoulder joint

How do I know and what should I do?

If you experience arm or shoulder joint pain with overhead movements, with or without load (weights), you should slow down on the exercises that load the shoulder. In some cases, people will benefit from relative rest (going lighter or limiting arm lifting movements for several weeks) Be gentle with stretching too – you don’t want to push into pain if the injury is fresh.

But the pain is still there weeks/months later…

If you experience ongoing shoulder pain or discomfort, it's essential to address it promptly Ignoring the pain can worsen the injury and lead to more prolonged recovery times Here are some common treatment techniques that our physiotherapy clinic utilises to address shoulder injuries:

Manual Therapy: Hands-on techniques such as joint mobilisations, soft tissue massage, and myofascial release help to improve shoulder joint mobility and reduce muscle tension.

Therapeutic Exercises: Tailored exercise programs focusing on shoulder strength, stability, and flexibility play a crucial role in rehabilitating shoulder injuries and preventing future ones.

Heat and Ice Therapy: Application of heat before exercise or ice after can help manage inflammation and ease discomfort

Posture Correction: Correcting postural imbalances that may contribute to shoulder issues is essential for long-term recovery

Education and Ergonomics: Learning proper lifting techniques, ergonomic adjustments, and lifestyle changes can prevent shoulder injuries in daily activities and at the gym.

Progressive Return to Activity: As recovery progresses, our physiotherapists guide patients through a gradual return to gym exercises to ensure a safe and successful transition.

Remember, every injury is unique, and treatment plans are tailored to individual needs If you have any questions or concerns about shoulder injuries or any other musculoskeletal issues, feel free to reach out to our team at 360 Physio for expert guidance and care

All Health Mates members get a free initial assessment and ongoing 10% discount on appointments with 360 Physio

Josh Physiotherapist, 360 Physio Revesby

To arrange your FREE injury assessment see us at Health Mates reception

To book an appointment with 360 Physio Revesby: phone 9774 2530

REMEMBER ALL HEALTHMATES MEMBERS RECEIVE A FREE INJURY ASSESSMENTAT 360 PHYSIO – REVESBY