Shoulder impingement, or impingement syndrome, is extremely common and can sound kind of scary, but ultimately it is just a term for pain in the front of the shoulder. Often this pain comes on when you have a drastic increase in overhead activity, such as when starting a new workout program or painting your house in a weekend.
There are a few things that can cause this pinch-like sensation in the front of the shoulder. One theory is that the rotator cuff tendons have become inflamed due to repetitive reaching overhead which causes them to be pinched under the top of the shoulder blade, creating pain. This scenario often occurs because the rotator cuff tendons are not strong and resilient enough to handle the amount of stress being placed on them.
This video takes you through the basic exercises I would give to someone with signs and symptoms consistent with shoulder impingement on day one, and how to progress each one of them so you can find the appropriate stimulus for where you are in the recovery process. The key with most of these movements is to gain strength in the posterior shoulder and upper back while still maintaining full range of motion. Start off by trying the basic movements and if you are not feeling any sense of fatigue, then move on to a more challenging version.
When navigating injury, I always try to keep the discomfort level for my patients below a 3/10 while performing the exercise. If an exercise causing >3/10 pain, try an easier version or a different exercise all together if necessary. You want to feel like the exercises are doing something, but not increasing your pain.
Check out the video for demonstrations of all of these exercises, If you have any questions or concerns about any of these movements, or need help tailored to your unique situation, please reach out to us via call or text!
Are you an active adult or athlete living in Roswell, Johns Creek, or Alpharetta, and experiencing shoulder impingement or another injury that is holding you back? Since 2008 our proven 3 step plan has helped people stay in the game and keep doing all the awesome activities they love. Please give us a call or text at 678-400-0300.
