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Shrugging Off Your Shoulder Pain?

August 18, 2021

Many people have unfortunately had to suffer a shoulder injury in some form at some point in their lives and it’s common to fall into the belief that there’s nothing that can be done except to tolerate the symptoms associated with it. These symptoms vary significantly and include a combination of things like lack of sleep, pain and even discontinued day-to-day use of the affected limb due to a lack of confidence and fear of increased symptoms. Adding to that, it often gets worse the longer it is left untreated, but the good news is that there is more available evidence out there that highlights the benefits of treating conservatively.

As Exercise Physiologists working in the Worker’s Compensation system, we see a lot of shoulder injuries and prescribe specific exercises to treat various shoulder pathologies that have either happened due to a freak accident or are the result of gradual degeneration caused by repetitive movements required by the demands of a physical job role.

Shoulder impingement is a common issue that we see and often affects people who are doing a lot of overhead-type movements that are above 90 degrees. The pathology can be described as a condition where the subacromial structures between the humeral head and coracoacromial arch are compressed, causing various signs and symptoms. Commonly, these symptoms may include restricted range of motion, decreased strength of the upper-limb and increased reported pain. Both Clausen et al and Sharma et al., agree that there is a major reduction in strength found in people affected by shoulder impingement, particularly with shoulder external rotation and abduction movements, which may be caused by muscular conditioning following the onset of shoulder impingement as well as deficits in motor control of the muscles.

Fukunaga et al., discussed eccentric-focused exercise was found to be effective for shoulder rehabilitation by activating the rotator cuff muscles, which put simply, are a group of muscles responsible for keeping the ball of our humerus (upper arm bone) in the shoulder socket and giving us the ability to move our arms over our heads, swim, play sports like tennis and volleyball e.t.c due to the unique anatomical make-up that allows the shoulder to move in a multitude of directions. Shoulder impingement may also be associated with muscular imbalance; therefore; careful examination of flexibility and strength of important muscles about the shoulder complex is vital to understanding the root cause of impingement and prescribing effective treatment. By understanding muscular imbalances associated with impingement, physical therapists can prescribe appropriate exercises for both treatment and prevention (Page P).

If you or someone you know is currently suffering from a shoulder injury, please feel free to get in touch with us today for one-on-one support and assistance with effective return to work and improved quality of life.

 

Chris Chen (BSc – Exercise Physiology)

Senior Accredited Exercise Physiologist

 

Satpute K, Reid S, Mitchell T, Mackay G, Hall T. Efficacy of mobilization with movement (MWM) for shoulder conditions: a systematic review and meta-analysis. J Man Manip Ther. 2021 Aug 1:1-20. doi: 10.1080/10669817.2021.1955181. Epub ahead of print. PMID: 34334099.

Fukunaga T, Orishimo KF, McHugh MP. Electromyographic analysis of select eccentric-focused rotator cuff exercises. Physiother Theory Pract. 2021 Jul 27:1-9. doi: 10.1080/09593985.2021.1949767. Epub ahead of print. PMID: 34313183.

Sharma S, Ghrouz AK, Hussain ME, Sharma S, Aldabbas M, Ansari S. Progressive Resistance Exercises plus Manual Therapy Is Effective in Improving Isometric Strength in Overhead Athletes with Shoulder Impingement Syndrome: A Randomized Controlled Trial. Biomed Res Int. 2021 Jun 30;2021:9945775. doi: 10.1155/2021/9945775. PMID: 34307681; PMCID: PMC8266437.

Clausen MB, Bandholm T, Rathleff MS, Christensen KB, Zebis MK, Graven-Nielsen T, Hölmich P, Thorborg K. The Strengthening Exercises in Shoulder Impingement trial (The SExSI-trial) investigating the effectiveness of a simple add-on shoulder strengthening exercise programme in patients with long-lasting subacromial impingement syndrome: Study protocol for a pragmatic, assessor blinded, parallel-group, randomised, controlled trial. Trials. 2018 Mar 2;19(1):154. doi: 10.1186/s13063-018-2509-7. PMID: 29499710; PMCID: PMC5833202.

Page P. Shoulder muscle imbalance and subacromial impingement syndrome in overhead athletes. Int J Sports Phys Ther. 2011 Mar;6(1):51-8. PMID: 21655457; PMCID: PMC3105366

How Exercise Can Benefit Your Relationships

January 17, 2025
Hi all, Daniel from AB here! Today I want to share with you all how exercise can benefit your relationships. Exercise is often celebrated for its physical and mental health benefits, but its positive impact on relationships is equally significant. Engaging in regular physical activity can enhance your connections with others, fostering stronger, healthier relationships. Here's how: Shared Activities Exercising together, like jogging or hiking, creates shared experiences and strengthens bonds. Improved Mood Exercise reduces stress and boosts mood, leading to more positive interactions with others. Increased Confidence Feeling good about yourself can improve how you relate to others, enhancing social interactions. Social Interaction Joining fitness groups introduces you to new people, expanding your social network. Better Communication Exercise improves cognitive function, helping you communicate more effectively. Quality Time Physical activities provide a chance to spend quality time with loved ones. Encouragement Working out with others offers mutual motivation and support, strengthening relationships. Exercise offers more than just physical and mental health benefits; it can also significantly enhance your relationships. By engaging in physical activities with others, you can build stronger bonds, improve communication, and create lasting memories. So, lace up your sneakers, grab a friend or loved one, and start reaping the relational benefits of exercise today! Daniel Dewberry Workers Compensation Specialist ‑ Team Leader East (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA

Starting the New Year off right

January 10, 2025
With a new year upon us every individual will be looking to achieve a new list of goals they would like to achieve for both their physical and mental wellbeing. It is important when setting goals for the new year to break it down into steps so that these can be achieved and keep you motivated along the way. Here are a few steps to help. Specificity A goal must be clear and precise. Ambiguity leads to confusion, whereas specificity provides direction. Instead of saying, “I want to get fit,” try “I will jog for 30 minutes, five days a week.” This leaves no room for misinterpretation and gives you a concrete path to follow. Measurable: Track Your Progress Goals need to include criteria for measuring success. By tracking your progress, you can stay motivated and recognize when adjustments are needed. Pro Tip: Use tools like journals, apps, or spreadsheets to monitor milestones. Celebrate small wins to keep the momentum alive. Achievable: Stay Realistic Ambition is admirable, but setting goals too far out of reach can lead to frustration and a lack of motivation. Ensure your objectives are challenging yet feasible given your current resources and timeframe. For instance, if you’re a beginner runner, completing a marathon in three months might be overly ambitious, but aiming for a 5K race is more realistic. Pro Tip: Reflect on your past achievements to gauge what’s attainable. Stretch yourself but avoid setting yourself up for failure. Relevant: Align with Your Values Your goals should resonate with your larger life purpose and priorities. Fitness goals should reflect what you want to achieve—not what others expect of you. When your goals are personally meaningful, they’re more likely to inspire consistent action. For example, a person training for a marathon has a different motivation than someone aiming to reduce back pain through core exercises. Both goals are valid, but their relevance depends entirely on the individual’s priorities and circumstances. Time-bound: Set a Deadline A goal without a deadline is just a wish. Adding a timeframe creates urgency and helps you stay on track. Instead of “I’ll lose 5Kg,” say, “I’ll lose 5Kg by a certain date or I will lose 0.5Kg per week for 10 weeks” Pro Tip: Break larger goals into smaller, time-bound tasks. This makes big ambitions feel more manageable and achievable. By using the SMART goal structure, the goals you set coming into 2025 are far more likely to be achieved by keeping you on track and helping you recognise the small wins along the way. These small wins build confidence, discipline and motivation towards the larger goals which will help keep the momentum moving in the right direction. Adrian McKenna​​​​ Exercise Physiologist Exercise Rehabilitation Services ‑ WA

How to stay active during the Festive Season

December 19, 2024
T ime spent in natural outdoor environments has been found to increase cognitive function. Staying active during the holidays can be both fun and beneficial for your health. With all the festive activities, food, and time off, it’s easy to slip into a more sedentary routine, but there are plenty of ways to stay moving while enjoying the season. Here are some ideas to stay active this holiday period. Holiday walks: Take advantage of the holiday lights and decorations around your neighbourhood or a local park. Evening strolls to view holiday displays can be a fun way to stay active. Summer in Australia is a great time to get outdoors as the days are longer. Family sports and games: If you have a backyard or nearby park, gather your friends and family for a game of football, soccer, or basketball. The possibilities are endless. Holiday morning walk or run: Start the day with a refreshing walk or run before the big feast. It’s an excellent way to clear your mind, get some fresh air, and set a positive tone for the day ahead. It can help boost your mood, reduce stress, and improve your metabolism. Holiday advent active calendar: Create your own "active advent calendar" to keep you motivated throughout December. Each day, set a small fitness challenge that fits with your schedule and surroundings. This is a fun way to build consistency while staying active during the festive season. Beach activities: Australia's coastline is perfect for surfing, whether you're a beginner or an expert. December is an ideal time to hit the beach as the weather heats up. Volleyball and cricket are amongst the most popular beach games. References: - Biddle, G.J. et al. (2022) ‘A Christmas themed physical activity intervention to increase participation in physical activity during Advent: Pilot randomised controlled trial’, BMJ [Preprint]. doi:10.1136/bmj-2022-072807. - Boere, K. et al. (2023) ‘Exercising is good for the brain but exercising outside is potentially better’, Scientific Reports, 13(1). doi:10.1038/s41598-022-26093-2. Shafiq Adie Exercise Scientist Corporate Health Services
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