Shoulder Pain

Anatomy

The shoulder is the most complicated joint in the body, being able to move in more directions than any other joint.  The shoulder is made up of 3 bones:

· Humerus (Upper arm bone)

· Clavicle (Collar Bone)

· Scapula (Shoulder Blade)

The main joint in the shoulder is called the glenohumeral joint.  This makes up the ‘ball and socket’.  The other joints include the sternoclavicular joint and acromiclavicular joint.

As well as the bones; muscles, ligaments and tendons make up the rest of the shoulder joint.

Common Injuries of the Shoulder

Injuries of the shoulder can be divided into two groups:

1. Impingement

This can be caused by excessive rubbing of the shoulder muscles against the top part of the shoulder blade (acromion) causing inflammation and tears.

2. Instability

This can occur when the shoulder joint moves out of its normal position.  This can result in dislocation of  one of the joints in the shoulder.

Preventing Shoulder Injury

1. Impingement is usually the result of over using the shoulder.  Lifting, pushing, pulling, throwing and especially overhead activities increase the risk of injury.  The key to reducing the risk of impingement is posture and strength. 

- Posture: Ensure your shoulders are depressed (down) and retracted (back) to prevent the supraspinatus muscle (main rotator cuff muscle to be injured)  from rubbing on the bone.

- Strength: Ensure your shoulder stabilizing muscles (rotator cuff) are strong to ensure the humerus does not push up into the supraspinatus muscle, pushing it against the acromion.

2. Instability causing dislocation is often the result of a single injury (landing on an outstretched arm).  The risk of dislocation can be minimized by strengthening the shoulder muscles, particularly the rotator cuff muscles.

What is Recommended for Strength Development in Beginners?

· Train on 2-3 days per week

· Complete each exercise by performing 8-12 repetitions over 1-3 sets

· The load should be adequate in order for the muscles to be fatigued. Choose a weight where the desired number of repetitions can only just be achieved

· Lift weight at a slow to moderate speed

· Consult an Exercise Physiologist for training suggestions on a program to maximize muscle strength, growth, endurance or power

Example shoulder strengthening program

· Internal Rotation

Wrap band around a door handle or pole, and grip band with the outside shoulder you want to use (in this example right hand).

Keeping your elbow tucked in to your hip, rotate your lower arm (forearm) inwards.  And return back to starting position.

· External Rotation

Keeping your elbow tucked in to your hip, rotate your lower arm (forearm) outwards. Return back to starting position.

· Wall Push Up

Place hands just below shoulder height, flat against the wall and take one step back.

Perform a push up by flexing your arms at the elbows, slowly bringing the body towards the wall and push back out (ensure your back is straight and not bending during the exercise).

· Single Arm Row

Placing your hand on the exercise ball/bench (keeping your back straight), raise your elbow towards the ceiling, then lowering until elbow is almost locked out

For More Information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane  Qld  4000

Phone:  07 3234 2600

Email: info@weshealth.com.au

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.