Going to the Gym might make your shoulder pain worse
If you’re not careful, doing gym exercises can make a sore shoulder worse.
When you are suffering from shoulder pain it is important to take care not to aggravate the injury through unnatural motions that put added pressure on the shoulder.
If you go to the gym then you will need to take care to avoid certain gym exercises that can cause more damage to the shoulder or be extremely painful.
Avoid the following exercises if You Suffer from Shoulder Pain:
- Military Press
- Bench Press
- Wide Grip Lateral Pull-Down
- The Side Fly
For further information click below now:
Gym Exercises to Avoid if You Suffer from Shoulder Pain
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If you suffer with back pain you should come along to The Back Show 2009, at London's Earls Court this weekend.
Many people with shoulder pain also suffer from back pain. So if you're a back pain sufferer don't miss this year's Back Show.
I'll be giving a talk at the show on Saturday October 3rd. My talk will be all about on helping you to find ways to relieve your back pain.
I will be looking at how you can do things like relieve lower back pain by strengthening the muscles around the spine and core.
I will show you how in many cases just doing a few simple exercises each day can dramatically relieve your back and shoulder pain.
Just learning these few simple exercises and doing them every day can dramatically reduce your discomfort so do come along and meet me at the show.
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As a professional physical therapist I have spent years studying shoulder pain and have treated thousands of shoulder pain patients. The following are links to my Top 10 Shoulder Pain Resources:
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Hi,
Just a quick update to let you know that I'm appearing live on Chris Evan's BBC Radio 2 show at 5pm today.
I've been doing a number of radio shows lately which has been great fun and a break from treating shoulder pain injuries!
You can listen to the show at 5pm today, or catch it later on BBC iplayer.
Regards,
Tim
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I just got back from World Games in Taiwan. I was there as the Polish Powerlifting Team
Physical Therapist. This was a fantastic experience.
As you can imagine Powerlifting puts incredible stress on the shoulder and can cause serious injuries. Shoulder exercises, shoulder strengthening and proper warm-up are vital to prevent shoulder injury.
Kaohsiung, where the World Games were held is a bustling place, lots of traffic and very
humid. Team Poland did amazingly and took a gold medal, silver medal and bronze medal out of 4 events, and broke three world records. Congratulation to the Team and all the other competitors.
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Do you suffer from sharp shoulder pain?
I've just made a new video that shows you how to start to relieve shoulder pain. This shoulder exercise is especially useful for treating sharp shoulder pain.
I call this exercise Rock the Baby, because the movement is just like rocking a baby to sleep, but this time it's your pain we're putting to sleep.
With this easy exercise you quickly start relieving your shoulder pain and
get your shoulder mobility back.
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Frozen shoulder is basically when the capsule of the shoulder joint sticks, and quite literally freezes!
Having good shoulder mobility is really important to stop the dreaded onset of frozen shoulder.
Try the pendulum exercise shown below (full details and illustrations are provided in my book Exercise Your Shoulder Pain-Free) by hanging your shoulder down and swinging it in a pendulum clockwise and counter-clockwise for two minutes, three times per day.
For further information please click the links below:
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I treat several top international golf players for shoulder injuries, and also see lots of amateur golfers.
For professional players and keen amateurs alike, their dedication to the sport often wears their muscles out, especially in people over 40. Golfers have long been sufferers of shoulder impingement
Shoulder impingement will initially feel like a sore shoulder, but its pain will gradually grow, often increasing when the arm is raised.
If you are dedicated and willing to work, the recovery time can be quick. Simply rest, apply ice to the injured arm, and exercise. Exercise will play a large part in your success, increasing your blood flow, enhancing movement, and continuing mobility.
For further information about shoulder impingement click below:
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In my free time I’m a very keen sailor, but sailing can cause serious shoulder injuries.
Sailing has caused many sailors to develop acromioclavicular joint arthritis in their shoulders. This is a specialized type of arthritis which develops as the cartilage located between the shoulder blade, collarbone, and acromion wears away. The principal cause for this type of arthritis is overuse.
There are many shoulder treatment options, including shoulder surgery so do get professional advice as soon as possible.
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Many shoulder pain suffers also have back pain problems. If you suffer with chronic back pain, or repetitive bouts of acute pain, then perhaps you have a weak back.
I’m giving an expert lecture at The Back Show 2009, at Earls Court on October 3rd. My talk is designed to help you find a solution to your back pain.
So if you suffer from back pain, do come along to my talk at The Back Show 2009 and learn the secrets on how to unlock your lower back pain by strengthening the muscles around the spine and core. Learn how a few simple exercises each day can dramatically reduce your discomfort.
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Skiing is a passionate sport, but it can come at a high price. Whether on the Bunny slopes or the Black Runs, skiing has sent many home with sprained ankles, shoulder injuries and broken bones.
While some ski injuries are caused by accidents and falls other injuries are caused by strains and tears, many of which could be prevented with better pre-ski preparation and exercise.
Most of us only get chance to ski in the winter and we often take off for the slopes with little or no thought to preparation. As the ski season fast approaches, don’t leave it until too late to do some pre-skiing exercises to make sure you are fit for the slopes.
The most frequently broken bone in the body is the clavicle or collarbone. Not surprisingly collarbone injuries are a common ski injury. Collarbone fractures can occur in three places, and each area can be quick to heal if properly taken care of. Keep pressure off the shoulder, rest, and use ice your shoulder to relieve pain.
Click below for more information about Skiing and shoulder injuries:
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Rotator cuff tears are the most common baseball shoulder injury that I treat in my clinics.
One of America’s greatest sports, baseball is hard on athletes, harming pitchers, basemen, and outfielders as they forcefully throw, catch, and bat.
Each of these actions focuses on the rotator cuff, and as players age or overexert themselves, their cuff begins to fray, eventually splitting and tearing.
After the rotator cuff heals it becomes more susceptible to injury. Applying ice, and physical therapy are the best ways to get, and keep, your shoulder in shape after suffering a rotator cuff tear. Shoulder surgery may be required in more serious cases. Click Below for more information about baseball shoulder injuries and treatment.
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Volleyball with its constant overhead, sidearm, and underhand action, works all aspects of the shoulder. But as people age or overexert themselves it can lead to serious problems.
One of the most frequent problems seen by volleyball players is shoulder tendonitis. Its inflammation and soreness can lead to other shoulder problems if ignored, but if given proper attention, players can quickly return to the court. The best way to heal shoulder tendonitis is through applying ice, shoulder exercises, and rest.
For more information about Volleyball Shoulder Injuries see:
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Using Therabands
If you’ve ever been around someone who has undergone physical therapy then I’m sure you have seen Therabands. You may have even asked what they were and been surprised at the reply, “Those are the bands that I use when I exercise.”
Therabands don’t look like other exercise aids you’d have seen before, but there are significant advantages of using Therabands instead of free weights if you are suffering from shoulder pain.
Therabands are rolls of colored rubber resistive exercise bands that are used around the world for everything from rehabilitation to strength training.
Therabands are simple and inexpensive. They allow you to tone and strengthen your muscles without putting undue stress on your joints.
Benefits of Therabands include:
• Resistance is not dependent on gravity.
• Provides continuous tension on the muscles being trained.
• You can’t use momentum to get the Theraband moving. The only way to continue the motion of the band is to use more muscles to continue the movement of the band.
Research shows that using Therabands provides increased strength, increased muscle tone and decreased fat. Therabands are excellent for shoulder rehabilitation and shoulder strengthening.
Where to buy Therabands
Therabands are available online from Amazon
For more informations about using Therabands see:
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One of the biggest mistakes I see with gym users and athletes who attempt to strengthen their rotator cuff is that they usually use weights which are too heavy.
This simply loads the deltoid which takes all the weight, and the rotator cuff muscles do not benefit. There becomes an imbalance between a very strong deltoid, and weak rotator cuff muscles. I see this in some of the top Olympic Weightlifters and Powerlifters that I treat, and it ultimately leads to injury.
When exercising the rotator cuff muscles the following suggestions will help you to maximize their potential while minimizing the damage:
• Choose your weight carefully. Because the rotator cuff muscles are so small, using an oversized weight can put undue strain on the deltoid. Ideally you should not use a weight heavier than 3 kg (6.6 lbs.).
• Do not start off with a heavier weight. Start light and gradually work with increasing weight.
• Keep the movement slow and controlled. Faster is not better.
• Keep your wrists neutral.
• Warm up before and after exercise to allow the muscles to function more efficiently.
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Swimming is fantastic for shoulder stability, strength and mobility. Its great for a cardio workout, and its low impact.
Exercising in water, including swimming, is great to way to increase the range of mobility of the shoulder. If you shoulder is just stiff, but not painful, front crawl and backstroke are great strokes to extend the range of movement.
Breastroke is the safest of the strokes, because unless your shoulder is very stiff, you should be able to keep the shoulder well within its comfort zone.
Butterfly is the stroke that should be avoided for any shoulder pain sufferer as you are very likely to take your shoulder beyond its comfortable range.
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After shoulder surgery, you may well be prescribed a sling to support the shoulder, and also to warn other people that you have an injured shoulder. The latter is particularly important when being in crowded areas where its likely people will bump into you.
A sling can also have a negative effect however, so should not be worn all the time unless specifically advised by your doctor or physical therapist.
The shoulder is designed to move, so immobilizing it with a sling can cause secondary stiffness or frozen shoulder. This is not great news for anyone recovering from shoulder surgery.
My advice is to follow the instructions of your consultant surgeon. If he or she hasn’t given you advice about how to use your shoulder sling, then ask them.
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Shoulder RSI
If you are an active sportsperson, computer user, or musician… BE AWARE! With poor technique, you could be setting yourself up for Repetitive Strain Injury (RSI). I am seeing an increasing number of patients with repetitive strain shoulder injuries so it is well worth taking steps to prevent RSI.
Follow these tips to help avoid Shoulder RSI
1) Use pads to support the arm especially for computer users
2) Maintain correct ergonomic posture
3) Take regular breaks
4) Stretch the tight muscles
5 )Apply ice and/or heat on sore areas to reduce inflammation
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The exact cause of frozen shoulder is unknown, but there are way to reduce frozen shoulder pain. One of the best ways to ease the pain of a frozen shoulder is ice.
Ice can reduce inflammation, relax the muscle, and increase mobility. Just grab a Ziploc bag and fill it with ice, a pack of frozen vegetables, or an ice pack and place it directly where you ache. A useful tip is to wrap the ice in a cloth.
Get the ice situated and try not to move for 10 minutes as the ice massages your frozen shoulder. It is best to do this at least twice a day, but it can be done every time you feel your pain peak. It is a healthy way to minimize pain, and it gives you a way to increase shoulder mobility.
After the ice has been applied, try to stretch the shoulder or do shoulder exercises, because your arm has been numbed and the pain will be reduced. You will still be working out your muscle, and in many cases you will be given a chance to reach further because your pain has been minimized. Also, apply ice directly before bedtime to ensure a good night’s sleep.
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In my last post I explained the need to treat the underlying causes of inflammation, not its symptoms. Here are 4 simple steps to treat Shoulder Inflammation:
- Use ice for 5 minutes every hour to reduce swelling.
- Keep the injured area above the level of the heart.
- Reduce tension in the muscles.
- Eliminate all trigger points using ischemic compression techniques.
Having understood what is going on inside the injured region, you should avoid intense, strong pressure that can increase shoulder pain, inflammation and pressure.
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