GUIDANCE TO SHOULDER COMPLAINTS
EXERCISES TO SHOULDER COMPLAINTS
GENERAL INFORMATION ABOUT THE SHOULDER
The shoulder joint is made up of a number of joints, and is a very mobile part of the body. In all directions is a big and combined motion possible. This is necessary given the many activities of daily life that we carry out this joint: bring something to the mouth, comb your hair, lifting your pants, lifting a bag etc.
In order to make these movements, is a large mobility (possibility of movement) is required.
The shoulder joint consists of the upper arm bone (humerus) and the shoulder blade (scapula). On the side of the upper arm is a head (sphere). These rolls and slips into a kind of bowl (glenoid) of the scapula. Both the head and the bowl is coated with cartilage; this is a soft layer that ensures that the 2 bones can reciprocate smoothly against each other. For these bones, there is a plurality of ligaments and muscles, which accompany movements and steering. The shoulder blade is over the collarbone stuck to the sternum. Further, the sliding surface between the shoulder and the chest (ribs) is very important for the proper functioning of the shoulder. Also, the neck and the upper part of the thoracic spine play a role in the functioning of the shoulder.PREVENTION OF SHOULDER COMPLAINTS
Shoulder problems are common in the Netherlands. It is estimated that 21% of all Dutch have shoulder pain. The number of new patients with shoulder complaints coming to the doctor, is between 12 and 25 per 1,000 patients per year.
DURATION OF SHOULDER COMPLAINTS
The duration of shoulder problems, partly due to the complexity of the joint, difficult to predict, from several weeks to months. 50% of patients who visit the doctor is fully recovered after 6 months. After 1 year is 60%.
It is important that you consider the duration of the injury. If you get a complaint, for example, by overloading the shoulder, then it is normal that the complaint has largely disappeared within six weeks. If this is not the case, there is delayed recovery and it is wise to consult a physical therapist or doctor.
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COMMON COMPLAINTS SHOULDER
CHANCE (COMPLAINTS OF THE ARM, SHOULDER AND NECK)
CHANCE is the new name for RSI. Has chosen a different naming because the term better describes CHANCE complaints. RSI stands for Repetitive Strain Injury, or complaints caused by repeatedly performing the same movement. CANS stands for complaints of the arm, neck and / or shoulder which no acute trauma or systemic disease is based. OPPORTUNITY symptoms are generally seen as overloading complaints. They can be divided into "specific" and "non-specific complaints".
Under specific CANS complaints are all disorders, which can be a clear medical diagnosis of the cause of the complaints. Think of the Carpal Tunnel Syndrome or Quervain's disease. For their treatment you can look at the disorder. The most common specific probability complaints are further described below.
By CHANCE nonspecific symptoms a patient suffering from neck, shoulder and / or arm, but there is no medical evidence of deviation for the complaints. The cause may lie in physical stress (repetitive movements, static movements and wrong ergonomics), environmental factors or psychological stress (stress). Symptoms that can occur with non-specific CHANCE, are pain and stiffness in the muscles of forearms, wrists and / or hands, radiating arm pain, neck and shoulder, tingling in the hands and / or fingers and a tired feeling in the arms . These symptoms can occur in varying degrees of severity.
WEAR (ARTHRITIS) OF THE SHOULDER JOINT
With a wear of the joint, the cartilage on the end of the bones completely or partially damaged. During the movement of the shoulder comes to the bone of the upper arm to the bone of the shoulder blade, because the intermediate layer is damaged. This can be perceived as very painful and leads to restrictions in daily life as do when shopping, working overhead.
Want to know more about osteoarthritis? Look at our Physio Encyclopedia.
Shoulder impingement
At a shoulder impingement, there is the clamping of a number of structures between the "roof" (acromion and coracoideum) of the shoulder and the head of the upper arm bone. The cantilevered structures are mostly muscle tendons and bursae. In most cases occurs pain in the arm as this raises or inwards.
Want to know more about impingement? Look at our Physio Encyclopedia.
Frozen shoulder
If you have trouble grabbing your arm up to lift your head, your body down your arm or move behind your back, then you have a problem with the freedom of movement of your shoulder. Limited movement ability is an early symptom of frozen shoulder, which is a general term for all causes of loss of motion in the shoulder.
Want to know more about frozen shoulder? Look at our Physio Encyclopedia.
BURSA IGNITION
In order to make the muscle tendons smoothly along the acromion (the acromion) slide, there is a cavity filled with mucus between the acromion and the muscle tendons, bursa. When the bursa is irritated, it swells, causing the bursa quickly trapped in the joint. This allows for pain, for example, at the moving up of the arm, and the sleeping on the shoulder.
Want to know more about bursitis? Look at our Physio Encyclopedia.
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GUIDANCE TO SHOULDER COMPLAINTS
AND WHAT CAN YOU DO?
If you have shoulder problems, it is important to keep it in your arm movement. Many people are afraid to move, but this is not necessary. When you exercise, it is important that you do this in your pain threshold. Usually this means that you should not move above the shoulder, the elbow and that you should be careful with rotary movements of the arm.
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Next move is resting regularly with your shoulder also important. Alternation between activity and rest is highly recommended.
GUIDANCE TO ACTIVITIES IN EVERYDAY LIFE
Keeps in activities in daily life also your pain threshold into the holes. Try activities so as to carry out that you do not experience pain. It is also important to regularly exchange a job with another task or rest.
When you perform a lot of computer work, it is wise to regularly (3-4 times per hour) to move within a few seconds, your pain threshold. This promotes blood circulation in the shoulder, and thus the recovery.
BUILDING ACTIVITIES
When you find yourself decrease shoulder pain, it means you increasingly can and may move. So make sure that you regularly try how much your shoulder can without causing pain.
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EXERCISES TO SHOULDER COMPLAINTS
The objective of the exercises is to reduce the pain and your shoulder to be able to move as far as possible under the current circumstances.
Start the exercises from a relaxed posture. what is happening, what is happening, which tightens your muscles and where not try to feel. For best results, run the exercises calm and focused out.
GUIDANCE TO THE EXERCISES
In the beginning, the exercises may be inconvenient or difficult to carry out. Try to put, you will be rewarded. You will find that decreases pain and your muscles become stronger. For a mirror practice your provides sufficient feedback to properly carry out the exercises. You can do these exercises regularly but the best run briefly. For example, every day, every hour for a few minutes.
Move the exercises until the pain threshold, do not overdo it. Perform the exercises quietly. It is important that you keep breathing. For effectiveness, it is important that the exercises are carried out properly and consciously. Concentrate on the movements and breathing.
If the pain continues or even increases, we recommend you to consult your doctor or physiotherapist.
After the exercises are done, keep as much as possible to correct your posture.
Once you have no pain, then a good attitude is important to prevent recurrence of symptoms.
Moreover, it is important to keep moving.
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