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Welcome to the Return 2 Sport PT blog. Here, we share insights and tips to improve your movement quality, alleviate pain and dysfunction, and equip you with the knowledge to maintain a pain-free and active lifestyle for the long haul.
How You Can Eliminate 99% of Shoulder Pain
How You Can Eliminate 99% of Shoulder Pain
Have you ever had pain in the front of your shoulder after lifting something, reaching overhead, or throwing? 🙋
70% of people will experience shoulder pain in their life and most causes of shoulder pain are largely preventable.
Most causes of shoulder pain aren't from a structural problem, despite what some doctors may tell you. And no they aren't usually biceps tendinitis like you may think it feels like.
Rather it is the combination of structure in combination with poor body mechanics. Do you know what that means? It is fixable!
The shoulders are not simply a ball and socket joint. There are 3 different structures that have to work together to put the shoulders in a correct position for quality movement.
Thoracic spine: This is the section of your back where your ribs live. I'm sure you have notice a wide range of postures from a hunch-back type position to a completely flat back. What we really want is a neutral thoracic position. Think "proud chest" or "be tall."
Scapular position: The scapula is the most important part of your shoulder! We could take a deep dive just on this subject but for now, you just need to know these things: There are no stable bony connections from the scapula to the rest of the body. The periscapular and scapular muscles are required to hold the scapula in the right position at rest and with movement. The scapula has a large flat hook on top of your shoulder, called the acromion, that acts like a roof over the shoulder joint. Poor posture makes the space between the roof and shoulder muscles too close together which causes pinching. This repeated impingement is what causes inflammation and injury. What we want to focus on with scapular position is pulling the shoulders down away from your ears and maintaining that feeling throughout all movement, specially those that are overhead.
Glenohumeral joint: The joint itself is often victimized as the problem when in most cases the biomechanics of 1 and 2 are being largely overlooked. The joint can contribute to the problem, however prolonged poor posture and biomechanics can lead to drifting of the joint forward over time. This positional change will add to the complexity of shoulder pain.
If you have pain or movement limitations and want to understand why and how you can fix it to become pain free, give us a call and we can help you.
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Dr. Dylan Glass, PT, DPT, SMTC
Dr. Josh Cornett PT, DPT, COMT, CDNT
Return 2 Sport PT
256-513-9525
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