When inflammation of a tendon occurs, it is a case of tendonitis. Even people who don’t play sports can develop this painful condition that reduces movement in their limbs. Can exercises for tendonitis affecting the shoulders help?
Contrary to what many think, sitting still is not always the best remedy for physical pathologies. The exception, of course, would be when your doctor strictly recommends rest. For the rest of the situations, stretching and strengthening work can be very convenient.
What is shoulder tendonitis?
In tendinitis, the aforementioned inflammation of the tendons is accompanied by microfractures. These don’t allow you to rotate or move your arms and legs properly.
Shoulder tendonitis particularly affects the biceps brachii and four of the muscles belonging to the so-called rotator cuff: supraspinatus, infraspinatus, teres minor, and subscapularis.
Symptoms
Among the symptoms of shoulder tendonitis, the pains stand out when moving and during rest; likewise, there is discomfort under pressure or during cold stretching. When tendonitis is generated in the rotator cuff muscles, the symptoms are more specific:
- Pain in the side or back of the shoulder.
- Immobility when attempting to rotate or lift the arm.
Risk factors for shoulder tendonitis
There are several factors that lead to shoulder tendonitis or glenohumeral. The three main ones are as follows.
1. Age
according to Mayo Clinic publication, the risk of tendonitis increases with age. This is because the tendons lose flexibility and become more vulnerable. Therefore, It is more likely in those over the age of 40 and in the elderly over the age of 65.
2. Mechanical factors
Shoulder lifting can cause microtrauma and, subsequently, tendonitis. This movement is frequent in some work or physical activities that involve an increase in the friction force of the tendon and excessive use of the sector. That’s why, as one MedlinePlus articleIt is a common pathology in sport.
3. Vascular factors
According to one publication by Dr. Abellán Guillén of the University of Murciatendinosis and tendonitis can originate in vascular problems, i.e. of the circulatory system.
In this case, affects the infraspinatus and supraspinatus muscles. Both have an area of poor blood supply in the tendon and are therefore more vulnerable to degenerative processes.
Shoulder tendonitis exercises
The goals of these shoulder tendonitis exercises are basically to reduce pain and increase range of motion in the area. According to studies like one posted by American family doctor, represent one of the most effective treatments for tendinopathiestogether with rest – when indicated – and the application of cold.
In addition, they serve to strengthen the muscles around the shoulder, stretch the area and return to sports, as appropriate. However, for its realization it is necessary to take into account the following guidelines:
- Start with gentle warm-up exercises, slow and controlled. Ultimately, stretching the area promotes better circulation. according to study published by sports medicineWarming up and stretching before and after exercise helps reduce the risk of some post-exercise injuries and soreness.
- In a second phase, you can perform exercises for tendonitis with weight bearing. Keep in mind, however, that these must be indicated and supervised by a specialist.
1. Initial stretch
- Standing in front of a chair or table, rest your arms on the edge and lean your torso forward.
- You must remain with your back parallel to the ground and your legs straight.
- Let the affected arm hang down, as if it were a pendulum, e make small circles clockwise.
- After 20 repetitions, perform the movements in the opposite direction. Go widening the circles.
2. Anterior stretch
- standing straight, bring the hand of the affected arm to the opposite shoulder.
- Take the elbow with the hand of the good arm and apply light upward pressurein order to “lift” the shoulder as much as possible, but without generating pain.
- Hold for a few seconds, get off and start again.
3. Stretch with support
For this exercise, you can use a wall or a window or door frame.
- get up and supports the hand of the affected shoulder.
- Lean your body forward to fully extend your arm, which should be behind your back.
- Hold for 10 seconds, release and repeat.
4. Stretch with support and elevation
A wall, door or window is also used for this exercise.
- Raise your sore arm and puts her hand on his shoulder.
- With your fingertips, apply pressure so that the palm leaves the surface.
- Then move your fingers up to lift your shoulder.
5. Band stretch
If you don’t have a band that you can find at sporting goods or rehab stores, you can use a towel or washcloth.
- The back of the hand of the sore shoulder is placed behind, touching the back. The other arm goes over the head.
- The band is held in both hands.
- The upper arm pulls gently towards the ceiling. let the other get up.
6. Strengthening with rope
To perform this exercise you need to tie a rope to the wall or door; a headband can also be used.
- Turn onto your side and pick up the object with the hand on the affected shoulder.
- Move to the sides as you stretch as far as possible.
- The movement is performed by the biceps, as the triceps are “glued” to the torso.
Exercises for tendonitis should be supervised by a professional
Ultimately, it is necessary to clarify that, before performing these exercises, It is essential to seek a consultation with the traumatologist, kinesiologist or physiotherapist to know if they are adequate and if they are performed correctly.
Once you get their approval, take a few minutes each day to perform these exercises and you will feel relief. If you don’t suffer from tendonitis, they will help prevent it and maintain flexibility and strength in this region of the body, which you use so many times a day.
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