Shoulder pain is a common problem that can be caused by a variety of factors, including injury, overuse, and poor posture. The good news is that there are several steps you can take to fix shoulder pain and prevent it from recurring.
In this blog we will focus on an example of the advice and exercise program for a patient that I have seen with rotator cuff related shoulder pain. By the end of the 12 weeks this patient was pain free again! This may help to relieve the shoulder pain some of you are suffering with. But before commencing the exercise program, make sure you have an accurate diagnosis and remember not one size fits all and this may not be appropriate for everyone out there.
Patient Details
This patient was a 32 year old female with right sided upper arm pain. The patient remembered twinging it slightly when lifting weights at the gym but it gradually worsened over a few weeks. She came to see me 3 months after hurting it. After assessing it I determined it was a rotator cuff tendinopathy causing her pain. Her goal was to return to her normal exercise routine pain free.
Advice and Exercise Program
Step 1- Advice
Rest and Ice: The first step was is to rest the affected area and reduce inflammation with ice. Applying ice to the shoulder for 15-20 minutes at a time, several times a day, can help reduce pain and swelling. Avoiding activities that cause pain or discomfort and taking regular breaks when engaging in activities that require repetitive motion of the shoulder, such as sports or manual labour, can also help to reduce pain.
Step 2- Exercise
A 12-week exercise program was given, below is the program she undertook. This program evolved as the patient improved. We re-assessed every 2-3 weeks and progressed her exercises gradually. Below is her program laid out:
Week 1-3:
Mulligan Mobilisation with Movement (MWM) with an AP force on the glenohumeral joint with active shoulder abduction: 10reps, 3 times daily
Theraband shoulder external rotation: 2 sets of 10 reps, light resistance, once daily
Theraband shoulder internal rotation: 2 sets of 10 reps, light resistance, once daily
Week 4-6:
Mulligan Mobilisation with Movement (MWM) with an AP force on the glenohumeral joint with active shoulder abduction: 10reps, 3 times daily
Theraband shoulder external rotation: 2 sets of 15 reps, medium resistance, once every other day
Theraband shoulder flexion: 2 sets of 15 reps, medium resistance, once every other day
Shoulder press: 2 sets of 8 reps, using a 3kg weight, once every other day
Week 7-9:
Theraband shoulder external rotation @ 90degree shoulder abduction: 3 sets of 15 reps, heavy resistance, 3-4 times a week
Theraband shoulder flexion: 3 sets of 15 reps, heavy resistance, 3-4 times a week
Shoulder press: 2 sets of 8 reps, using a 5kg weight, 3-4 times a week
Incline push up: 10 reps, 3-4 times a week
Week 10-12:
Theraband shoulder external rotation @ 90degree shoulder abduction: 3 sets of 15 reps, heavy resistance, 3-4 times a week
Shoulder press: 3 sets of 8 reps, using a 5kg weight, 3-4 times a week
Push ups: 2 sets of 8 reps, 3-4 times a week
It's important to note that this is just a sample program, and it's important before undertaken a program you have been assessed and diagnosed to determine if this program is appropriate for you and if any adjustments need to be made.
So, if you're thinking about starting a rehabilitation program, it's crucial that you consult with a healthcare professional first to ensure that it's safe and appropriate for you. Remember to listen to your body, take things at a pace that works for you, and don't hesitate to make adjustments as needed. With the right guidance and a commitment to your recovery, you can make progress towards your goals and become pain free. So, take the first step today and contact us about starting your rehabilitation journey.
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