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Exercises For Shoulder Pain.Com |
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Expert Advice... |
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....From a Top Professional Physical Therapist |
Shoulder Pain and Volleyball
Volleyball is rough on the shoulder. A ball and socket joint, the shoulder is one of the most injured parts of the body, rotator cuff tears, sprains, and tendon injuries evolving due to repetitive action and age. With constant overhead, sidearm, and underhand movements, volleyball works muscles of the entire body. These volleyball actions often lead to inflammation, shoulder impingement, and tendinitis.
Tendinitis is inflammation of the tendon, flexible fibers connecting muscles and bone. As we age tendons lose flexibility, often fraying and tearing due to overexertion and repetitive action. Movements such as raking, volleyball spiking, or pitching causes our tendons to inflame or tear. In the shoulder, tendinitis occurs when the rotator cuff and/or biceps tendon swells. This will vary in severity due to the extent the rotator cuff is affected. On average, the patients I have treated for tendonitis have been 40 years old or older and have led an active lifestyle.
Treating Volleyball Shoulder Pain
The first step in the healing process is rest. Your body will not heal if you refuse to give it time off. That is why many of us get sick. We are overloaded with work, not eating well, and refusing to get 8 hours of sleep. If you are looking for a way to speed things up, let your mind and body have a moment to themselves. Second, start physical therapy to work your shoulder back into shape. You may need to go only once depending on the severity of your tendinitis.
Another miracle worker is ice. Cool, refreshing and absolutely free, I recommend applying ice at least twice a day. Apply once at the pinnacle of your pain, and then directly before bedtime to guarantee a good night’s sleep.
Use the time when your arm is chilled to stretch your shoulder and increase your mobility. It is a fantastic opportunity to perform your shoulder stretches because your pain has been dulled. If you are still looking for something to take the edge off, try an anti-inflammatory drug such as Advil or Motrin. They will help reduce the swelling, temperature, and even the headache.
If you are not careful, tendinitis can develop into impingement or bursitis, your pain expanding into other realms of the shoulder and making it even harder to move. Avoid these problems early on by learning and continuing to practice shoulder exercises to regain strength in your rotator cuff.
The first and easiest exercise to learn is the range of motion exercise. Here, you will need to bend over, facing the floor, and let your sore arm go limp. Keep your back straight and begin to rotate your inflamed arm slowly in small circles above the floor. As your arm gains strength, draw larger and wider circles. Put your hand on the opposite thigh if you need additional support. If the exercise begins to feel dull, add soup cans or one-pound weights to test your endurance.
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Expert Advice... |
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....From a Top Professional Physical Therapist |
