Shoulder Tendonitis

Treat Shoulder Tendonitis Before Its Too Late

The early symptoms of shoulder tendonitis include some light pain in the area where the upper bicep meets the shoulder and possibly some light swelling and tenderness. Usually, the pain only occurs when the shoulder is under pressure. As the tendonitis develops the pain will occur at any time of the day or night, even when you are sleeping. The area where the pain occurs will get larger often encompassing the entire rotator cuff area and in some cases the upper bicep. Movement of the shoulder will be very restricted and often painful.

The first (and most obvious) step to take is stopping doing whatever activity is causing the pain in your shoulder. We recommend that you stop this activity for at least one week. After that week, you should attempt lifting some very light weights to see if the pain is still occurring. If the pain does not occur, then it is likely that you simply strained your shoulder muscle or in more serious cases damaged the tendon temporarily. In this case, you should ease back into the activity. If the pain does occur, it is likely that you have developed mild shoulder tendonitis.

If you feel any pain during these exercises it is time to go and see your doctor or physician. It is possible that your shoulder tendonitis may require further treatment. See links at the bottom of this page for details.

After that three weeks period is up, it is time to start to strengthen the shoulder to prevent the tendonitis. There are several light exercises that you can do strengthen your shoulder muscles and tendons. You should start with very light weights.

So in about four to five weeks, you should be able to get back into the sport, exercise or activity that caused your shoulder pain. You should always ease back into exercise. Make sure you warm up and stretch your shoulder for about ten minutes before and after the activity.

Once again, now that you have identified that you have tendonitis in your shoulder you must rest it. This time rest it for about three weeks. During this three week period, you should not partake in any activity that may strain your shoulder. This includes light lifting and sports.

Start by holding the weight in your right hand with your palm facing your body. Keeping your arm straight raise the weight straight out in front of you until it is at shoulder height. Repeat this exercise for twenty repetitions. Repeat for your left hand. Now get the same weight and instead of moving it out to your front move it out to your side. Keep your arm straight and do this exercise for twenty repetitions. Repeat for your left arm.

So how do you know if you are developing shoulder tendonitis?

As mentioned above, the first sign of tendonitis developing is the pain in the shoulder when it’s under pressure. When you are playing and lifting heavy weights sport this is usually a sign that tendonitis is developing, if you feel a pain in your shoulder.

Shoulder tendonitis is the inflammation of the tendons around the shoulder’s rotator cuff and upper bicep area. Shoulder tendonitis is usually developed by sports and activities that require you to lift your hands above your head repeatedly. Common activities that often lead to shoulder tendonitis are strength training (bodybuilding), some certain swimming strokes, racket sports like squash and tennis, cricket and any manual job that requires lifting of items over the shoulders.

If these exercises do not bring back the pain in your shoulder you are on the road to recovery. You should do these exercises every day for one to two weeks. If the exercises are feeling too easy for you, you may increase the weight slightly. But remember now to overdo it.

Remember, shoulder tendonitis can be permanent, but it also can be treated relatively easily without medication. Many people get impatient and do not give the shoulder sufficient rest time or recovery time before attempting a possibly straining activity. , if you do not rest and strengthen your shoulder correctly there is a large possibility that shoulder tendonitis will develop again.. If your shoulder pain does reoccur you should seek professional advice from your physician.
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Lisa

lisa@injuryanprevention.com

Stretching Exercises

10 Things You Should Know About Stretching

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.

1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.

3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some muscles or joints.

4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.

6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7. Workout considering only your capabilities and not of others. Because there are people who can do it, do not force yourself to do exercises that you are not yet capable of just. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.

8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don’t work the same muscle groups consecutively for two days. When you rest and not when you are working out, the muscles grow during the period.

9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.

10. When you want to train for longer periods or to increase your intensity, music may help you. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn’t disturb people who don’t prefer music while exercising.

Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

Always speak and get authorization from your physician before you integrate any kind of exercise in you routine

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Lisa

lisa@injuryanprevention.com