Treating Shoulder Impingement: A Guide from a Physical Therapist
Shoulder pain can be debilitating, especially when it limits your ability to perform everyday activities or enjoy hobbies. If you're suffering from shoulder impingement, you're not alone. It's a common condition that can affect people across all ages and activity levels. The good news is that with the right care and approach, this condition is highly treatable.
This blog will break down what shoulder impingement is, its causes and symptoms, and how a physical therapist in Winter Springs, FL, can help you find relief and restore function.
What Is Shoulder Impingement?
Shoulder impingement occurs when the tendons or bursa (a fluid-filled sac that cushions the joint) in your shoulder become compressed or "impinged" between the bones of your shoulder joint. This compression leads to inflammation, pain, and reduced mobility in the affected shoulder. It’s particularly common in people who perform repetitive overhead motions, such as athletes, manual laborers, or even office workers reaching up repeatedly.
Proper treatment is essential to relieve symptoms and prevent the condition from worsening into conditions like rotator cuff tears.
Symptoms of Shoulder Impingement
Shoulder impingement often has specific signs that make it distinct from other injuries or conditions. Here are some key symptoms to watch for:
- Pain During Overhead Movements: Activities like reaching for something on a shelf or putting on a jacket might cause discomfort.
- Difficulty Sleeping on the Affected Side: This is a hallmark symptom for many dealing with shoulder impingement.
- Weakness in the Shoulder: The shoulder might feel less stable or have reduced strength when lifting objects.
- Reduced Range of Motion: You may find it challenging to fully raise your arm or rotate your shoulder.
- Persistent Ache: A dull ache around the front or side of the shoulder, even when at rest.
If you’re experiencing one or more of these symptoms, it's time to seek guidance from a qualified physical therapist.
Common Causes of Shoulder Impingement
Understanding the causes of shoulder impingement can help you avoid further irritation and prevent future occurrences. Some of the most common causes include:
Repetitive Overhead Motion
Whether you're an athlete playing tennis or a professional working in construction, repetitive overhead movements can increase your risk of impingement.
Poor Posture
Extended periods of poor posture, such as slouching at a desk or hunching over a device, can cause alignment issues that place undue stress on the shoulder joint.
Muscle Imbalances or Weakness
Weakness or imbalance in the surrounding shoulder or rotator cuff muscles can prevent proper stabilization, resulting in excessive strain on tendons.
Shoulder Injuries
Previous injuries, like rotator cuff tears or fractures, can lead to improper joint mechanics and impingement.
Aging or Wear and Tear
Over time, the shoulder joint naturally undergoes degenerative changes that could make impingement more likely.
How Can a Physical Therapist help?
If you're searching for a physical therapist in Winter Springs, FL, to address shoulder impingement, you're already on the right track. Physical therapy is one of the most effective treatments for this condition, as it tackles the root causes and strengthens the surrounding muscles to prevent recurrence. Here's how physical therapists can help:
Comprehensive Assessment
A physical therapist will evaluate your shoulder's range of motion, strength, and functionality to identify the root cause of your pain. They’ll also assess your posture and movement patterns to pinpoint contributing factors.
Stretching and Range of Motion Exercises
Gentle stretches and range-of-motion exercises can reduce stiffness and restore mobility by loosening tight muscles and tendons around the shoulder area.
Strengthening Exercises
Building strength in the rotator cuff and surrounding muscles helps stabilize the joint. Exercises using resistance bands, light weights, or body weight may be incorporated into your treatment plan.
Posture Correction
Improving your posture in daily life is key to relieving pressure on the shoulder joint. A therapist will help you develop better habits and may recommend ergonomic adjustments to your home or workplace setup.
Manual Therapy
Hands-on techniques such as joint mobilization, massage, and soft tissue release can immediately reduce stiffness and promote blood flow to the affected area.
Education and Prevention Tips
One of the most valuable aspects of physical therapy is the education you’ll receive. Your therapist will coach you on strategies to prevent future occurrences of shoulder impingement, including warm-up exercises, better movement techniques, and lifestyle changes.
Gradual Return to Activity
For athletes or active individuals, a physical therapist will guide your safe return to sports or exercise. They'll ensure you're performing movements correctly to avoid further strain on the shoulder.
Lifestyle Changes to Prevent Shoulder Impingement
While physical therapy is one of the best ways to treat shoulder impingement, making small changes to your daily routine will also go a long way in managing and preventing symptoms. Here are some tips:
- Take Breaks: Avoid long periods of repetitive shoulder movements or heavy lifting.
- Monitor Your Posture: Aim for a neutral spine position when sitting or standing. Avoid slouching or hunching forward.
- Strengthen Your Shoulder Muscles: Engage in regular exercise focused on strengthening your shoulder and back muscles.
- Use Proper Technique: Whether you're playing sports or doing household chores, focus on performing movements with correct form.
- Warm Up Before Physical Activity: Incorporate dynamic stretches and warm-up exercises before engaging in overhead activities like sports.
Find Relief Today with Professional Help
If shoulder impingement is interfering with your daily life, don’t wait for it to get worse. Seeking help from a physical therapist in Winter Springs, FL, can help you regain strength, mobility, and freedom of movement.
At B Physical Therapy, our team specializes in diagnosing and treating shoulder impingement to help you get back to the activities you enjoy, pain-free. We offer personalized assessments, tailored exercise plans, and expert guidance to ensure a full recovery.
Contact B Physical Therapy today to schedule an appointment and take the first step toward a healthier, pain-free shoulder.
