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RE: Exit Strategy Through Steemit
Hi..do u happen to know what sort of massage for impingement syndrome in the shoulder? Or exercises perhaps? Ive injured it recently with steroid injection done. Theres no relief with less ROM and pain. Theres no available physio till the 2nd wk of january as well. Can you help??
There are about 17 muscles that engage to move the shoulder joint. This makes it one of the most complicated areas to rehabilitate. As a result, you must be careful not to only treat the tissue where the pain is felt because the area of perceived pain is likely not the source of it. Without evaluating you, it becomes very tricky to advise you. Generally, I would say the postural position of the neck and upper arm both need to be worked on. Often impingement happens because the shoulders round forward and then the neck must cantilever out past the shoulders which creates a rounding of the upper thoracic spine. This posture holds all the muscles in too long of a lengthened position at the back and it keeps the pectorals too short just under your clavicle (or collar bone,.) at the front of your chest. When the pecs are too short it pulls the humerus (large bone in your upper arm) slightly out of its most desirable position. Most people make this worst by cradling the arm of the injured side in front of them, to alleviate pain. If this sounds like what is happening with you, you must work on getting your shoulders back, bringing your shoulder blades as close to your spine as you can and drop them, so that your shoulders aren't hunched and close to your ears. At the same time, you must retract your chin to pull your neck back into a better neutral alignment.
I often tell people to lay flat on their back on their bed. Move your shoulder blades close to your spine and push you head back into the surface of your bed at the same time. Hold for 30 seconds then release. Do this 3 times in a row and try to do this 4 times through out your day.
If this doesn't sound like it applies to you, then I'm reluctant for you to do anything until your are properly evaluated by your physiotherapist.
Pain will be worse at night and you should be taking an anti-inflammatory before bed to attempt to stay ahead of the inflammation as it builds through the night. This is not a long-term solution. You must fix the postural issues, but I can tell you it will be worse if you don't sleep or have broken sleep due to pain, so take the meds until you can get to physio.
Thank you. There is no pain unless there is a movement that brings it on. Brufen I think is only for the anti-inflam effect coz the swelling became worst post injection. Our hospital physio left me some reading material with stretches/exercises which am trying to do. I wasn't shown which to follow, am just doing them on my own. I have noticed though that the pain is not where it usually was post injury. A lot of times its in the frontal upper arm. Going away on holiday in a few days doesn't leave me much choice till am back unless I can find a physic there ;) I will just include your suggestion in my repertoire thanks much. C'est la vie.