Tension can lead to Tendonitis

Did you know that you have a greater chance of developing shoulder tendonitis and symptoms if you carry alot of tension in your shoulders.  Shoulder tension can lead to tightness in the joints and muscles, headaches and, yes, even chronic and painful symptoms of tendonitis.  

Shoulder Exercises:

Pilates classes help keep European military communities fit - FMWRC - US Army - 100924

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Here are a few exercises you can perform to eliminate the stress in your shoulders:

  • Shoulder shrug:Inhale and lift your shoulders toward your ears, taking three slow counts to raise them. Exhale and just let your shoulders fall, giving into gravity. Repeat five times.
  • Head tilt: Gently lower your right ear toward your right shoulder, then slowly switch sides. Don't hang in any one position for too long, as this isn't really a stretch — supertense neck muscles don't like to be stretched. Just try to get your stiff, tense neck moving around. Repeat five times on each side.
  • Chest opener: Bring your hands to your hips, take a breath in, and, as you exhale, tuck your chin slightly and squeeze your shoulder blades together behind you.
  • Head nod: Tuck your chin toward your chest, taking three slow counts to do so. Really isolate the movement so just the neck is moving; don't round the upper back. This move provides a stretch for the muscles in the back of the neck. Then lift your head and lower it behind you, gazing at the ceiling to stretch the throat. Repeat three to five times.
  • Take your left hand to your right shoulder, tilting your head slightly to the left. Slowly run your fingers along the muscle, giving your shoulder some gentle squeezes. Repeat on the other side….More at Ways to Reduce Shoulder Tension – FitSugar.com

Nothing is more annoying than pain that comes from tendonitis and tension, visit http://www,tendonitissymptoms.com/realheal for this truly amazing and all natural pain relief remedy for all your chronic symptoms of pain.

Tendonitis of the Shoulder

Shoulder tendonitis or, put another way, tendonitis of the shoulder–neither is entirely true.  It is actually called rotator cuff tendonitis and is a group of muscles and tendons that allow the shoulder to perform as it does.

 

Supraspinatus - Muscles of the Upper Extremity Visual Atlas, page 42

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The Rotator Cuff is made up of several muscles and tendons that stabilize and mobilize the shoulder/arm.

What you really need to know is that:

One or all of those tendons can get tendonitis. And the muscle and connective tissue is just a much a player in shoulder injury as the tendon is….More at Jan 10, Shoulder Tendonitis, Tendonitis of the Shoulder, How and Why of Shoulder Pain

How do I get Shoulder Tendonitis?

There are several ways.  One way is by a repetitive strain injury,  A tear or rip of the shoulder is not tendonitis.

There are several muscles that work with the shoulder ligaments to hold the arm securely in the socket, as well as to allow movement.

The Supraspinatus
The Infraspinatus
Teres Minor
Subscapularus

The Ligaments provide static (non-mobile) support and stability to the shoulder joint.

The Muscles provide movement and stability, and tendons attach muscle to bone….More at Jan 10, Shoulder Tendonitis, Tendonitis of the Shoulder, How and Why of Shoulder Pain

No matter how you get shoulder tendonitis, chronic pain is one of the major symptoms.  A torn tendon in the shoulder or rotator cuff can also cause pain in your neck as well.  The number one remedy is to rest the shoulder and use ice or a cold pack to try and reduce the inflammation.  It is important to try not to perfrom the motion that caused your shoulder tendonitis in the first place.

Exercises to Strengthen Shoulder and Rotator Cuff

Overuse of the shoulder and elbow joint during the golf swing can increase your chances of tendonitis and pain if done improperly.

Here are just a few exercises to strengthen the muscles needed during the golf swing:

 

Crane Creek Country Club Managers' golf swing

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To improve rotator cuff strength, lie on your side, and bend your top elbow so now the top arm is bent at 90 degrees with hand resting on belly button.

Now keep your top elbow against your ribs, make a fist, and rotate the back of your hand up to the sky while maintaining the elbow against the ribs and with the same amount of bend. Perform this on both shoulders until you can complete 50 without burn.

To increase scapular stability, stand facing a wall with your forehead on a wall. Put your arms overhead as if to signal a touchdown in football. Position your thumbs perpendicular to the wall. At this point, your arms should be resting on the wall with elbows straight. Now maintain your forehead on the wall and lift your arms as far away from the wall as possible without bending elbows. Repeat 20 times….More at Try these exercises to help shoulder the load – Ventura County Star

If you suffer with pain from shoulder tendonitis or other types of tendonitis pain, here is an all-natural pain reliever that can help you.  Visit http://www.tendonitistypes.com/realheal for more information on this tremendous product.

One of the questions that many people ask is when I have shoulder tendonitis heat or ice, which should I use?  There are all different types of shoulder problems that go by many different names.  Some of these are rotator cuff tendonitis, bursitis, calcific tendonitis and many others.

Most of the time when you are suffering from some form of tendonitis, you are going to experience pain.  Depending on where the problem is, you can try to take some type of pain reliever such as NSAIDs, they seem to work pretty good for most people.  But if you have a serious problem it is best that you check with your physician to make sure what you need to do.

Rest is one of the main things that anyone is going to tell you to do.  Stop using the shoulder, let it rest as well as doing some other things to help the healing process.

Shoulder tendonitis heat or ice

Shoulder pain is an extremely common complaint, and there are many common causes of this problem. It is important to make an accurate diagnosis of the cause of your symptoms so that appropriate treatment can be directed at the cause. If you have shoulder pain, some common causes include:

Bursitis/ Rotator Cuff Tendonitis — The most common diagnosis in patients with shoulder pain is bursitis or tendonitis of the rotator cuff.

Rotator Cuff Tear — Rotator cuff tear occurs when the tendons of the rotator cuff separate from the bone. Surgery is sometimes necessary for his condition.

Frozen Shoulder — Also called “adhesive capsulitis,” this is a common condition that leads to stiffness of the joint.

Calcific Tendonitis — Calcific tendonitis is a condition of calcium deposits within the tendon, most commonly within the rotator cuff tendon. Treatment of calcific tendonitis depends on the extent of symptoms.

Shoulder Instability — Instability is a problem caused by a loose joint. Instability can be caused by a traumatic injury ( dislocation), or maybe a developed condition.

Shoulder Dislocation — A dislocation is an injury that occurs when the top of the arm bone becomes disconnected from the scapula.

Shoulder Separation — Also called an AC separation, this injury is the result of a disruption of the acromioclavicular joint. This is a very different injury from a dislocation.

Labral Tear — There are several patterns of a torn labrium and the type of treatment depends on the specific injury.

Slap leson — The Slap lesion is also a type of labral tear. The most common cause is a fall onto an outstretched hand.

Arthritis —  Shoulder arthritis is less common than knee and hip arthritis, but, when severe, may require a joint replacement surgery.

Biceps Tendon Rupture — A proximal biceps tendon rupture occurs when the tendon of the biceps muscle ruptures near the joint.

When do you need to call your doctor  about your Shoulder Pain?

If you are unsure of the cause of your shoulder pain, the treatment recommendation for your condition must be directed at the specific cause of your problem.

Some sign that you should be seen by a doctor include:

Inability to carry objects or use the arm.

Injury that causes deformity of the joint.

Shoulder pain that occurs at night or while resting.

Shoulder pain that persist beyond a few days.

Inability to raise the arm.

Swelling or significant bruising around the joint or arm..

Signs of an infection, including fever, redness, warmth.

What is the best treatment for shoulder pain?

The treatment of shoulder pain depends entirely on the cause of the problem. Therefore, it is of utmost importance that you understand the cause of your symptoms before embarking on the treatment program. If you are unsure of the diagnosis, or the severity of your condition, you should seek medical advice before beginning any treatment

Rest: The first treatment for many common conditions that causes shoulder pain is to rest the joint, and allow the acute inflammation to subside. It is important, however, to use caution when resting the joint, because prolonged immobilization can cause a frozen shoulder.

Ice and Heat Application: Ice packs and heat pads are among the most commonly used treatments for shoulder pain.

Stretching : Stretching the muscles and tendons that  surround the joint can help with some cause of shoulder pain. A good routine should be established.

These tips listed here are a great start at helping you with the treatment of your shoulder tendonitis.  Read more great information at MB.com.ph.

Shoulder tendonitis can come in many different forms and can attack different parts of the shoulder.  Shoulder tendonitis heat or ice are some of the most common treatments for this problem.  In fact, you will notice that heat and ice are used in many other treatments as well.  Sprained ankle, hurt wrist as well as many other problems, so this is a very common treatment.

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Shoulder Tendonitis

Tendonitis of the shoulder is an inflammation of the rotator cuff and/or biceps tendon.  Shoulder tendonitis is usually the result of a tendon being pinched by surrounding structures.  Shoulder tendonitis often occurs in certain sports that require the arm to move over the head repeatedly.  These sports include baseball, weight lifting, racket sports, and most swimming strokes.  The injury may vary from mild inflammation to the majority of the rotator cuff.  When the rotator cuff tendon becomes inflamed and thickens, it is referred to as rotator cuff tendonitis.

Common Symptoms of Shoulder Tendonitis

The most common symptoms of shoulder tendonitis include the inability to hold the arm in certain positions and tenderness or pain in the shoulder area.  The symptoms of shoulder tendonitis may resemble other conditions or medical problems.  It is important to always consult a physician for a diagnosis.  In addition to a complete medical history and physical examination, diagnostic procedures for shoulder tendonitis may include an x-ray, which is a diagnostic test which uses invisible electromagnetic energy beams to produce images of internal tissues, bones, and organs into film.  Specific treatment for shoulder tendonitis will be determined by the physician based on the age of patient, overall health, and the medical history.

Types of Tendonitis

The symptoms of tendonitis that are produced near a joint aggravated by movement and include pain, mild swelling, and tenderness.  There are specific types of tendonitis including tennis elbow, Achilles tendonitis, adductor tendonitis, patellar tendonitis, and rotator cuff tendonitis.  The pain of tendonitis is usually worse with activities that use the muscle that is attached to the involved tendon.  Tendons are usually surrounded by a sheath of tissue which is similar to the lining of the joints.  These tendons are subject to the wear and tear of aging, inflammatory diseases, and direct injury.  The most common cause of tendonitis is injury or overuse of the tendon during work or play.  The pain is usually the result of a small tear in or inflammation of the tendon that links the muscle to the bone.  Tendonitis may also be associated with inflammatory diseases that occur throughout the body, including rheumatoid arthritis.

Common Cause of Tendonitis

The most common causes of tendonitis are strain, over exertion, repetitive movements, and sudden, unaccustomed movements.  Tendonitis is most common in seniors and middle aged people as the tendons of older individuals lack the elasticity of younger people and have sustained hundreds of microscopic tears due to daily wear and tear over the years.

There are also certain diseases that can cause tendonitis, such as rheumatoid arthritis, gout, Reiter’s Syndrome, lupus, and diabetes.  Some common types of tendonitis include rotator cuff tendonitis, Achilles tendonitis, and flexor digital tenosynovitis, (also called trigger finger).  Serious complications of tendonitis may include muscle wasting and disability.

The shoulder is the most vulnerable joint as it can freeze up, a condition called “frozen shoulder.”  In serious cases, the rotator cuff tendons can tear, which may lead to prolonged weakness and pain within the shoulder.  Long term treatment of tendonitis includes protecting the tendon from being strained until it is fully healed.  This will help to insure that the body is kept healthy and active for a long time.

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Shoulder tendonitis

is the inflammation of the tendons around the shoulder’s rotator cuff and upper bicep area. Shoulder tendonitis is usually contracted by sports and activities that require you to lift your hands above your head repeatedly. Common activities that often lead to shoulder tendonitis are strength training (bodybuilding), some certain swimming strokes, racket sports like squash and tennis, cricket and any manual job that requires lifting of items over the shoulders.

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The early symptoms of shoulder tendonitis include some light pain in the area where the upper bicep meets the shoulder and possibly some light swelling and tenderness. Usually the pain only occurs when the shoulder is under pressure. As the tendonitis develops the pain will occur at any time of the day or night, even when you are sleeping. The area where the pain occurs will get larger often encompassing the entire rotator cuff area and in some cases the upper bicep. Movement of the shoulder will be very restricted often painful.

So how do you know if you are developing shoulder tendonitis? As mentioned above, the first sign of tendonitis developing is the pain in the shoulder when it’s under pressure. If you feel a pain in your shoulder when you are lifting heavy weights and playing sport this is usually a sign that tendonitis is developing.

The first (and most obvious) step to take is stop doing whatever activity is causing the pain in your shoulder. We recommend that you stop this activity for at least one week. After that week, you should attempt lifting some very light weights to see if the pain is still occurring. If the pain does not occur, then it is likely that you simply strained your shoulder muscle or in more serious cases damaged the tendon temporarily. In this case you should ease back into the activity. If the pain does occur, it is likely that you have developed mild shoulder tendonitis.

Now that you have identified that you have tendonitis in your shoulder you must rest it once again. This time rest it for about three weeks. During this three week period you should not partake in any activity that may strain your shoulder. This includes light lifting and sports.

After that three weeks is up it is time to start to strengthen the shoulder to prevent the tendonitis. There are several light exercises that you can do strengthen your shoulder muscles and tendons. You should start with very light weights, 1kg should be about right for males and .5kg for females.

Shoulder Tendonitis Exercises

Start by holding the weight in your right hand with your palm facing your body. Keeping your arm straight raise the weight straight out in front of you until it is at shoulder height. Repeat this exercise for twenty repetitions. Repeat for your left hand. Now get the same weight and instead of moving it out to your front move it out to your side. Keep your arm straight and do this exercise for twenty repetitions. Repeat for your left arm.

If you feel any pain during these exercises it is time to go and see your doctor or physician. It is possible that your shoulder tendonitis may require further treatment. See links at the bottom of this page for details.

If these exercises do not bring back the pain in your shoulder you are on the road to recovery. You should do these exercises every day for one to two weeks. You may increase the weight slightly if the exercises are feeling too easy for you. But remember now to overdo it.

So in about four to five weeks you should be able to get back into the sport, exercise or activity that caused your shoulder pain. You should always ease back into exercise. Make sure you warm up and stretch your shoulder for about ten minutes before and after the activity.

Remember, shoulder tendonitis can be permanent, but it also can be treated relatively easily without medication. Many people get inpatient and do not give the shoulder sufficient rest time or recovery time before attempting a possibly straining activity. If you do not rest and strengthen your shoulder correctly there is a large possibility that shoulder tendonitis will develop again. If you shoulder pain does reoccur you should see professional advice from your doctor physician.

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