How to get rid of shoulder pain

6 physiotherapy tips to defeat your shoulder pain

How to get rid of shoulder pain.

  • Shoulder pain is one of those health issues that every person faces somewhere in their whole life. The Shoulder is a very complex joint and is surrounded by many structures however it is difficult to assess. This joint is the most dynamic joint in our body and this also makes it the most unstable joint. The high level of range of motion and low stability consequently make the shoulder joint more prone to injury. For example dislocations, sprains, strains, tendonitis, capsulitis, and fractures, etc. And these injuries can lead to shoulder pain. so in this article, we will look at physiotherapy treatments to get rid of shoulder pain.
  • These injuries to a person can occur from any sporting activity such as bowling in cricket, goalkeeper in football, volleyball, hockey, basketball, tennis, badminton, javelin throw, etc. Other activities that require repetitive movement of the shoulder can also result in a shoulder injury. Furthermore Keeping your joints healthy is very important for better performance in sports and it is more important in team sports.
  • The causes of a shoulder injury can be – a fall with an outstretched arm, overstretching of the shoulder, frequent shoulder movements, insufficient training of the shoulder muscles, also lifting heavy weights without a warm-up.

Common conditions which cause shoulder pain are-

  • Frozen Shoulder
  • Shoulder Impingement
  • Tendinitis
  • Ligament strain
  • Muscle sprain
  • Dislocation
  • Fracture
  • Osteoarthritis
  • Cartilage tear
  • Also Cervical radiculopathy, etc.

PHYSIOTHERAPY FOR SHOULDER PAIN

Firstly The Micro Electric Therapeutic modalities use to relieve your pain-

  • Shock wave therapy
  • Extracorporeal Shock Wave Treatment for Shoulder Pain
  • High-intensity laser
  • TECAR Therapy (TR Therapy)
  • Super Inductive System (SIS)
  • Cryo-Air

In addition, Other methods to reduce pain-

  • Cupping therapy
  • acupuncture/Dry needling
  • Manual therapy
  • Mobilization
  • Deep tissue release technique

Secondly, Exercise to strengthen shoulder muscles-

  • Firstly External rotation with shoulder flexion against the resistance of the band/tube
  • In the same way Bilateral shoulder external rotation with thera band, resistance tube, or loop band
  • In addition, Straight anterior lats pull down
  • Side plank stability with the kettlebell
  • Side-lying external rotation with weight/dumbbell
  • Single-arm dumbbell row
  • Prone scapular retraction
  • Standing 90-90 external rotation with resistance band
  • Side-lying shoulder External rotation
  • External rotation with resistance band
  • Prone T/Y/I/W on the gym ball
  • External rotation at 90-degree abduction against the resistance of thera band/ tube
  • Similarly Internal rotation at 90-degree abduction against the resistance of band/tube
  • 90-90 scapular retraction with External rotation

Thirdly Exercise to stretch shoulder muscles-

  • Clasp hand behind the back
  • Grab the elbow behind the back
  • Pectoral stretching against the wall
  • Likewise, Pectoral stretch with end-range external rotation lift off

Most importantly above all The Shoulder mobility exercises-

  • Wall ladders
  • Pendulum exercise
  • Pulley-assisted shoulder abduction and adduction
  • PVC mobility drills

Shoulder stability exercises-

OPEN KINETIC CHAIN SHOULDER STABILITY EXERCISES

  • Unilateral flexion with abduction with resistance band
  • Kettlebell stability training
  • Banded Y

Lastly CLOSED KINETIC CHAIN SHOULDER STABILITY EXERCISES

  • Front plank with banded External rotation
  • Side plank with banded External rotation
  • Close-chain Horizontal abduction
  • High plank shoulder taps
  • Finally, High plank on baseball & balancing basketball over it

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