Treating Shoulder Impingement at Home

Once you have become familiar with your exercises and treatments that are involved in your physical therapy sessions you will be assigned a special HEP or home exercise program. This HEP is probably the most vital part of any physical therapy episode. Your physical therapist will develop and provide written instructions on which exercises you should be performing at home between physical therapy treatments and will be very similar to the exercises performed in the clinic.  Performance of home exercise programs greatly improves speed and effectiveness of all physical therapy interventions. 

In order to optimize the rehabilitation process for shoulder impingement it is also important to avoid certain activities that tend to aggravate your symptoms. These activities can cause further compression of the subacromial bursa and supraspinatus tendon and include but are not limited to overhead presses, throwing activities such as with baseball and football, and swimming.

Proper postural awareness will also be of extreme importance to your recovery. Slouching and forward rounding of the shoulders needs to be avoided as this greatly affects the position of the shoulder joint and can lead to further impinging of the bursa and rotator cuff tendons. 

Application of ice packs may also be suggested to help manage impingement pain and inflammation at home. Cold acts as a vasoconstrictor which can shrink blood vessels thereby decreasing inflammation and providing more space for the bursa and tendon between the upper arm bone and the shoulder blade to move more freely. Self massage techniques can also be effective and can be performed using simple items like a tennis or racquet ball to apply pressure to tight muscles around the shoulder. Self massage techniques can assist with increasing blood flow to promote healing and to decrease muscle tightness that can contribute to shoulder impingement.

If you are experiencing any kind of shoulder pain or have been diagnosed with impingement syndrome, contact us for a free consultation.  To request an appointment, click here, or call directly to one of our three locations during regular business hours:

Cool Springs: 615-224-9810
Shelbyville: 931-684-0027
Spring Hill: 931-489-2022

Disclaimer:  The information in this blog is intended to be informational only, and is not intended to be used in lieu of medical care.  Consult a doctor or a physical therapist before attempting treatment on your own.

 

 

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