While this piece is directed to some particular volleyball players, this is applicable to any and many of you who either play overhead sports or just may have an imbalanced training (or no training) plan. If you experience a sudden onset of shoulder pain that limits your range of motion, limits your ability to hit, thrown or lift overhead, changes your normal patterns, or you experience a chronic dull ache in your shoulder joint, you may be experiencing shoulder impingement syndrome.
In order to correct this issue, you will want to find out first what movement pattern is aggravating you the most so you can find out what needs some work. In order to correct the nagging pain, one method to use alongside other modalities, is to target and strengthen those smaller supporting muscles that are often neglected or under worked from the gross muscles. As part of an overall strength training plan, you can use bands, light weights or a practitioner to manually help you strengthen the smaller rotator cuff muscles (and/or help you to get back your range of motion through other means of manual therapies and mobility work). You may need more specialized work done so be sure to see your doctor and physiotherapist for proper recommendations otherwise (laser therapy, surgical interventions).
On off training days or at the end of training, try some of the following exercises for strengthening up your rotator cuff in addition to the gross /muscle movement training that truly work wonders for correcting and preventing many ailments 😉 :
These exercises are typically best implemented for post rehab, or as part of in conjunction with therapy but some tips are:
-NOT try to muscle through these with heavy weight (if not having a practitioner manually assist you, aim for 2-3 sets of 8-15 reps), close your eyes and focus while keep your focus on movement at the shoulder NOT the wrist or elbow.
-Don’t try to force a movement through pain.
– “leading with your elbow” will help to keep the movement at the shoulder.
-PREVENT injuries in the first place with a strength training program which you can contact me here firstname.lastname@example.org for more details (both remotely as well as in the greater Toronto area). You can also input your info below
Want more clinical type info to ask better questions? Go here http://emedicine.medscape.com/article/92974-overview