It occurs when the tendons of the rotator cuff muscles become irritated and inflamed as they pass through the narrow space between the top of the shoulder blade (acromion) and the humerus. This can cause pain, reduced range of motion, and difficulty with daily activities. Here’s a quick overview of shoulder impingement and some take-home tips for managing and preventing it.
What Causes Shoulder Impingement?
Several factors can contribute to shoulder impingement, including:
- Repetitive overhead activities: Sports like swimming, tennis, and baseball, as well as certain occupational tasks, can lead to impingement.
- Poor posture: Slouching or rounded shoulders can reduce the space in the shoulder joint, leading to impingement.
- Muscle imbalances: Weakness or tightness in the shoulder muscles can affect the stability and movement of the joint.
- Aging: Degenerative changes in the shoulder joint can narrow the space for the rotator cuff tendons.
Symptoms to Watch For
Common symptoms of shoulder impingement include:
- Pain when lifting the arm, especially overhead
- Pain at night, which can interfere with sleep
- Weakness in the shoulder
- Reduced range of motion
Take-Home Tips for Relief and Prevention
1. Rest and Modify Activities
Give your shoulder a break from activities that aggravate the pain. Modify or avoid repetitive overhead movements.
2. Apply Ice
Use ice packs on the affected shoulder for 15-20 minutes several times a day to reduce inflammation and pain.
3. Maintain Good Posture
Focus on keeping your shoulders back and your spine straight. This helps maintain the space in your shoulder joint.
4. Strengthen Your Shoulder Muscles
Exercises that strengthen the rotator cuff and scapular muscles can improve shoulder stability. Consult a physiotherapist for a tailored exercise program.