Pittman_Protecting Your Shoulders From Injury

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PROTECTING YOUR SHOULDERS FROM INJURY THIS SEASON

If you have been researching those first troublesomeachesandpainsabout your shoulder, then you have probably realized by now the sheer number of injuries that befall the shoulder area. That’s because this large joint is the connecting point for so many crucial daily actions. Among themost common types of shoulder injuries are biceps tendonitis, rotator cuff tears and sprains, arthritis and shoulder impingement. Injury Causes Many shoulder injuries result fromtasks requiring heavy liftingor repetitive reachingmotions. Along with manual labor jobs, work around the house such as cleaning gutters or hanging up wet clothes are common culprits. In addition, athletic pursuits like weight-lifting, swimming, and tennis can unfortunately lead to shoulder injuries. Along with these activities, passive movements can also be a problem. If youhavecontinuous poor posture, the improper positioning of your shoulders, can make you extra vulnerable to scapula (shoulder blade) and rotator cuff injuries. Know the Warning Signs All of us experience occasional aches and pains from doing too much, which does not necessarilymean a chronic problem is emerging. However, when those pains don’t go away, or when the uncomfortable feelings have certain characteristics, it’s important not to ignore them, and seek help.

If you keep experiencing shoulder clicking or “popping,” for example, youmay have a ligament tear in your shoulder area. Sharp pain should also be checked out with your physical therapist, as this means the shoulder joint is not moving in good alignment. There are also more easily-ignored symptoms, like a dull pain that runs along the side of your arm, or sudden armweakness whenever you try to carry something or reach for an object. These symptoms, you should definitely not ignore. Use It or Lose It You can certainly ease problems associated with shoulder injury through medical attention and physical therapy. However, protecting your shoulders in the first place is always the best strategy. Make sure your posture is the best it can be at all times, whether it’s while you’re relaxing in your favorite chair, standing in line, hitting the gym, or working long hours at your desk. Think “up and back,” because letting the weight of your head and trunk rest forwardputs pressure in all thewrong places, including your shoulders. Positioning yourself before sleep is also crucial; resting on your favorite side when the weight is on your shoulder can definitely create shoulder impingement over time. Avoid any positions where your arm is over your headwhile sleeping. You’ll additionally reduce wear and tear on your shoulders by beingmoremindful of howyou use

them. Does your job or sport absolutely require repetitive lifting, reaching or swinging? If so, it’s helpful to get coaching froma physical therapist -- or even an actual coach -- about how to reduce the strain on your shoulders by shifting your positioning and using correct technique. Along with placing your body more efficiently to perform tasks, it’s also helpful to strengthen your shouldermuscles for light but frequent daily chores as well as strenuous, repetitivemotions. Try to do a combination of some basic exercises a few times a week, in order to strengthen a range of muscles, including those in your rotator cuff region. Doing wall push-ups -- essentially a standing push-up inwhich you “lift off” fromthewall rather than the floor -- is one classic option. Secondly, consider buying resistance bands, which are inexpensive and portable. Attach them to a doorknob and pull them toward you, holding for a few seconds with each repetition. Do these reps in groups of five, two or three times a day. Lastly, don’t forget the classic “chair push-ups,” in which your arms do the work of lifting off the chair, are great for toning shoulder muscles. If you have questions about an aching shoulder or wondering if you are setting yourself up for injury, give us a call at 901-850-5246 to speakwith one of our physical therapists. Your shoulders will be happy you did! SOURCES: • orthoinfo.aaos.org/topic.cfm?topic=a00327

• moveforwardpt.com/symptomsconditionsdetail. aspx?cid=95bd746b-b25f-46f5-8373-fb56c9f6b46a

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