Ep. 1 'reduce inflammation'- Rehabbing shoulder injury
Updated: Jan 23
Disclaimer: This is to be used as a guide only. If you are suffering from shoulder pain please seek a proper assessment for your situation
From acute pain to integrating back to movement and activity
Reduce inflammation, reset, restore and reprogram
In the first couple days I didn’t do much in the way of exercises, I simply just let the symptoms settle with the inclusion of strapping it with k-tape. The first day or two the pain was quite constant (5/10), with a dull ache and impingement in overhead movements.
I don’t recommend taking pain medications, particularly when you get into the corrective exercise phase. However, they can be okay in initial 24-72 hours to reduce pain symptoms.
I did some light trigger ball work around the shoulder to just help release the tense muscles (Lats, pecs, deltoid, infraspinatus and supraspinatus). In this early phase, the shoulder will generally be irritated if you try to exercise it, however, you can work on the areas that support the shoulder (i.e. thoracic mobility) that will create long term results.
In the next video I will talk about resetting movement patterns, to help engage the right muscles through shoulder movements and regain that neuromuscular control.