Our shoulder is a very complex joint that is used in almost every action.
As a result, one of the most common problems is shoulder tendonitis.
The joints are stabilitsed by a group of muscles called the rotator cuffs and when it gets inflamed, it gets further irritated by the many structures around it.
It is extremely important to attend to tendonitis as soon as you can to minimize long term pain.
Plenty of rest and care will lessen the stress on the shoulder joints and allow it to heal.
1.
R.
I.
C.
E Rest: Stop whatever activity that is causing that pain in the shoulder immediately.
The shoulders will need to be rested for a minimum of 3 weeks and failure to comply with it would risk irregular repair of the injured tendon and that could possibly lead to more serious complications and possibly long term pain.
Stop aggravating the injury! Ice: Apply ice immediately on the injured site as ice itself is anti-inflammatory.
Ice is able to reduce the inflammation in the tendons.
Apply ice regularly every 4 to 6 hours for 15 to 20 minutes and it will help to bring down the swelling.
Compression: Compression through the usage of a simple bandage reduces swelling caused by the inflamed tendon.
Wrap the bandage firm and tight but there must be sufficient room for blood flow and expansion of muscles when they contract.
Elevation: Keep the injured tendon above the heart level so as to reduce blood flow and reduce pain and swelling.
It reduces edema and also helps to rid waste from the area, allowing a faster healing rate.
2.
Anti-inflammatory drugs Over the counter anti-inflammatory drugs such as Advil, ibuprofen or naproxen is used to reduce pain and inflammation of the tendon.
These are basic treatments and can only provide a temporary relief.
3.
Injection Localised injection has a high success rate of 70% and usually contains 2 medications, one to numb the shoulder and the other an anti-inflammation drug.
The combination works quickly to reduce inflammation and pain.
After the injection, it is required to rest for at least 48 hours.
4.
Posterior stretching: Often people with rotator cuff injuries have tight ligaments.
This tightness can contribute to further movement abnormalities and pain in the shoulder.
Reach for the injured arm across the body at chest level, pull the arm closer to the body and hold for 30 seconds.
Repeat this throughout the entire day, doing once every 15 minutes.
Lying on the back, extend both arms forward and towards the ceiling.
Bend the elbows and hold the wrist of the injured shoulder with the left hand.
Pushing the right arm down, you should be able to feel a strain on the shoulder.
Hold for 30 seconds and repeat 8 to 12 repetitions.
As a result, one of the most common problems is shoulder tendonitis.
The joints are stabilitsed by a group of muscles called the rotator cuffs and when it gets inflamed, it gets further irritated by the many structures around it.
It is extremely important to attend to tendonitis as soon as you can to minimize long term pain.
Plenty of rest and care will lessen the stress on the shoulder joints and allow it to heal.
1.
R.
I.
C.
E Rest: Stop whatever activity that is causing that pain in the shoulder immediately.
The shoulders will need to be rested for a minimum of 3 weeks and failure to comply with it would risk irregular repair of the injured tendon and that could possibly lead to more serious complications and possibly long term pain.
Stop aggravating the injury! Ice: Apply ice immediately on the injured site as ice itself is anti-inflammatory.
Ice is able to reduce the inflammation in the tendons.
Apply ice regularly every 4 to 6 hours for 15 to 20 minutes and it will help to bring down the swelling.
Compression: Compression through the usage of a simple bandage reduces swelling caused by the inflamed tendon.
Wrap the bandage firm and tight but there must be sufficient room for blood flow and expansion of muscles when they contract.
Elevation: Keep the injured tendon above the heart level so as to reduce blood flow and reduce pain and swelling.
It reduces edema and also helps to rid waste from the area, allowing a faster healing rate.
2.
Anti-inflammatory drugs Over the counter anti-inflammatory drugs such as Advil, ibuprofen or naproxen is used to reduce pain and inflammation of the tendon.
These are basic treatments and can only provide a temporary relief.
3.
Injection Localised injection has a high success rate of 70% and usually contains 2 medications, one to numb the shoulder and the other an anti-inflammation drug.
The combination works quickly to reduce inflammation and pain.
After the injection, it is required to rest for at least 48 hours.
4.
Posterior stretching: Often people with rotator cuff injuries have tight ligaments.
This tightness can contribute to further movement abnormalities and pain in the shoulder.
Reach for the injured arm across the body at chest level, pull the arm closer to the body and hold for 30 seconds.
Repeat this throughout the entire day, doing once every 15 minutes.
Lying on the back, extend both arms forward and towards the ceiling.
Bend the elbows and hold the wrist of the injured shoulder with the left hand.
Pushing the right arm down, you should be able to feel a strain on the shoulder.
Hold for 30 seconds and repeat 8 to 12 repetitions.