This Rehab programme will guide you through the essential steps to reduce your pain and build a more resilient shoulder for the longer term.
Small tears or tendinoptahy in the Rotator Cuff muscle group (most typically in the supraspinatus muscle).
This is a common condition representing somewhere between 30-70% of shoulder pain disorders.
Given that the supraspinatus muscle is the most prone to injury, pain will present in the top and side of the shoulder and can radiate down the side of the upper arm.
This pain is typically made worse by sleeping on the injured side, reaching above shoulder height, resistance training that involves pushing such as bench press or shoulder press, or engaging in sports that involve repeated overhead motions, such as swimming or tennis.
Occasionally one of the other rotator cuff muscles will get injured, in which case pain may be experienced in the back of the shoulder (teres minor and infraspinatus) or in the case or subscapularis, the pain may be in the front of the shoulder and/or the armpit.
Healing Time:
Does depend on the severity of the injury. In the case of tendinopathy, it typically resolves within approximately 12 weeks with the correct rehab and avoidance of any aggravating factors.
Small tears can take as long as 6 months. Major tears or complete ruptures may require surgery.
Shoulder impingement is mostly evident in athletes who participate in sports involving powerful repetitive overhead arm movements.
For long term relief, it is important to address the underlying reason for the impingement and not just treat the symptoms
Pain is typically dull and achy at rest and becomes sharper when placing more stress on the shoulder and more specifically compressing the subacromial space.
The pain is normally felt on the top, side or front of the shoulder and can radiate down the side of the upper arm. The symptoms are normally aggravated when the arm is taken out to the side and raised between 60 and 120 degrees from the body or when reaching behind you.
Healing Time:
As a general rule, the pain and function should resolve within approximately 12-16 weeks.
The first stage is to get the pain under control. This involves techniques like Soft Tissue Mobilisation (STM), and small-range mobility drills. It is also vital from the start to identify and modify activities that are aggravating your symptoms.
Continuing to build functional movement is key to the process of releasing pain and laying the foundations for building strength and resilience in the following stages.
As pain diminishes and mobility is restored, the next step is to wake up the deep postural & stabilising muscles of the shoulder. This addresses the underlying shoulder muscle impairments that have compromised shoulder movement patterns.
In the final stage of Rehab, the emphasis switches to loading the shoulder structure with larger range-of-motion resistance exercises. This will build the resilience needed to get you back to what you love.
Used for Soft Tissue Mobilisations that target small muscle groups and facilitate trigger point release.
Used for resistance exercises.
Very versatile piece of kit used for various resistance exercises involving the bands.
Used for mobility and resistance exercises.
Used for myofascial (connective tissue) release and some mobility exercises.
Used for certain mobility exercises.
Used for some resistance exercises.
The approximate cost of purchasing all of the equipment is £100.
Remember this is just a ‘one of cost” and is an investment in your personal health and wellbeing.
We do not make any money from your purchases and we have taken a lot of care to recommend equipment that represents the ‘best value for money’ in terms of performance and longevity.
What you get when you sign up:
