Listen to Your Body: Chronic Shoulder Pain
A common complaint of athletes who participate
in sports where a lot of overhead movement is required is intermittent
anterior shoulder pain. The symptoms are described as a dull ache
with sharp pain, especially when moving to reach for something. The
symptoms usually decrease with rest and ice. However, upon returning
to the sport-related action, the pain also returns. Therefore, rest
and ice is not sufficient as a longer term solution for the athlete looking
to continue to play his or her sport.
The shoulder girdle consists of three joints (the acromioclavicular,
the sternoclavicular, and the glenohumeral joints) and one articulation
(the scapulothoracic articulation). The timing of the muscles that
influence the shoulder girdle is more important than the actual strength.
Muscle imbalances in the shoulder are very common. Repetitive movements,
even in good form, have the propensity to become pathological (painful).
Below are some common characteristics of an athlete with chronic shoulder
joint pain:
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Forward head posture and elongated upper trapezius.
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Rounded shoulders with tight pectoralis and latissimus muscle.
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Over-developed rhomboids, levator scapulae, pectoralis, and biceps.
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Shoulder blade (scapula) positioning, abducted more than three inches from
the spine.
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Tight rectus abdominal muscles and weak lower abdominals strengths.
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Excessive shoulder range of motion, especially for external rotation.
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Recurrent shoulder subluxation.
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Torso rotation on the pelvis at rest.
An athlete experiencing chronic shoulder pain should avoid the following
activities:
In the Gym
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Pectoralis fly machine
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Dips
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Lateral shoulder raises
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Incline/decline bench
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Behind the neck lats machine
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Preacher curls
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Overhead triceps extension and “skull crunches”
At Home or Office
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Do not sleep on involved side.
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Do not sleep on back with hands behind head.
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Do not read or watch television in bed when propped by many pillows.
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Do not cradle the phone on the involved side.
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Do not wear gym bag or purse strap on involved side, wear across the body.
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Do not reach for your computer mouse!
If shoulder pain persists, an athlete may want to consider consulting an
orthopedic physician and physical therapist to prevent further complications
and ultimately enhance his or her performance, particularly before implementing
any weight lifting and conditioning program for the upper extremity.
— Binh Tran, PT
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