As a fanatical athlete, you may have made the mistake of starting to get too enthusiastic. What many people forget is that this can result in quite a few complaints. Today we discuss a known shoulder complaint that is caused by many repeated movements. Think of exercises such as push-ups and pull-ups (also known as pushing and pulling up) in which a wrong posture is assumed and movements above shoulder height. Are you one of those athletes who have had a shoulder injury since a few weeks after you started exercising fanatically? From that nagging or stabbing pain when moving your arm? The pain is exactly on the shoulder head, is not it? Fortunately, you are not the only one, 7-34% of all (young) adults suffer from shoulder complaints! In this blog I give you more information and simple tips!
Anatomy shoulder
The shoulder is formed by a few very important bones: the scapula, the collarbone and the upper arm. These three important bones are held together by haircut, ligaments and muscles. The upper part of the shoulder blade and a part of the collarbone together form the shoulder roof. The upper arm is hanging between the shoulder roof, which is held together by hair, bands and very important muscles. In and around the shoulder joint are the most essential shoulder muscles, namely the rotator cuff. Four muscles that together form the cuff of muscles in and around the shoulder joint. This rotator cuff holds the head of the upper arm in the joint socket of the shoulder blade and pulls the joint capsule tight.
There are also a number of important muscles that ensure that the shoulder blade on the chest is stabilized. There are also a number of important expectorations in and around the shoulder joint. Which have a very important function, because it functions as a kind of pad. Mucus fairs are located in places where the house, muscles, ligaments and tendons are close together and can rub against bones during movement.
Sub acromial pain complaints (SAPS)
In the past it was thought that these complaints were caused by the clamping of mucus or tendons. This was called an impingement. However, it appears that the role of the clamping in such a shoulder complaint is smaller than was thought. For this reason, the name has been changed to Sub Acromial Pain Syndrome. It describes complaints caused by pain in the structures under the shoulder roof (the acromion).
Causes of shoulder complaints
Repeated movements above shoulder height can cause an overload of the muscles and tendons around the joint. The shoulder is heavily loaded in sports such as swimming, handball, baseball, tennis and squash. In such sports, there is a kind of hyper laxity, because the head regularly goes back and forth in the bowl. As a result, the tendons and muscles are overloaded and a tendon irritation develops. The irritation can also be caused by small tears in the tendon or because there is too little space under the shoulder roof, so the tendon rubs against the bone. Fortunately, research shows that the bursa plays a much smaller role in such shoulder complaints than was thought for a long time. Other causes than sport and repetitive movements can be:
Bad attitude
Reduced strength endurance of the muscles that stabilize the shoulder blade on the chest
Too smooth shoulder
Stiffness in the neck, shoulder and upper back
It is very important to recognize such shoulder complaints on time, so that treatment for reducing this pain can be applied quickly. The pain symptoms are described in different phases: Phase 1 Pain after exercise Phase 2 Pain during the warm-up Phase 3 Pain during the entire sport activity Phase 4 Pain at rest When the symptoms persist for a longer time, the pain and limitations can become continuous and even increase. In the worst case, there is even the possibility that the tendons rupture.
Symptoms shoulder complaints
Various symptoms clearly describe SAPS complaints, especially for you we have put them in a row.
Pain while lifting the arm, especially above shoulder height;
Pain localized in the upper arm and not on the shoulder;
Pain can radiate towards the arm or even the neck;
Pain complaints when dressing and / or undressing and reaching for tall objects;
Pain usually occurs during sleep, this can occur by (going) lying on the shoulder;
Eccentric training (remedy for your shoulder complaints)
Because of the repeated overhand movements the tendons become overloaded. It is important to stretch these overworked muscles. Unfortunately, it is not entirely possible to stretch these muscles specifically static. For this reason it is important that the muscles are eccentrically trained. An eccentric movement describes an active extension of muscle and tendon tissue. The resistance is greater than the strength of the muscle. Eccentric movements have as their main function to slow down resistance. In addition, it increases muscle mass and strength, reduces injury risks, improves coordination and contributes to the healing process! The load capacity and the stretching capacity of the tendon are increased and improved.
It is important for eccentric training that you have to perform 1 to 2 times a day (preferably 7 days a week) in 3 series of 10 to 15 repetitions. You have to take 30 to 45 seconds of rest between each series. It is important that every repetition lasts between 4 and 8 seconds, but also that it is virtually painless!
Stand up and lift the affected arm sideways up to 90 degrees with the thumb up. Indicate a weight in your painful arm with the pain-free arm. Then turn the thumb down and move the arm in the direction of the hip in 4 to 8 seconds. Then pack the weight behind the back with the pain-free arm. It is important that you do not lift the weight with the painful arm, this causes more complaints!
Stand with a weight in both hands. Bend the elbows and bring the weight to shoulder height. Then raise the arms in the air. Spread the arms a bit and let the thumbs point up. Push the shoulder blades downwards and then lower the arms down to waist level in 4 to 8 seconds.
Stand with a weight in both hands. Bend the elbows and bring the weight to shoulder height. Then raise the arms in the air. Spread the arms a bit and turn the thumbs down. Push the shoulder blades downwards and then lower the arms down to waist level in 4 to 8 seconds.
