Shoulder tendonitis is a common issue that affects many people, whether due to sports, repetitive motion, or even poor posture. If you’re dealing with this condition, you know how painful and frustrating it can be. Fortunately, effective tendonitis treatment exists, and physiotherapy plays a significant role in recovery. With the right shoulder pain exercises and expert guidance, you can regain mobility and reduce discomfort over time.
Physiotherapy is often the go-to solution for managing tendonitis because it doesn’t just mask the pain, it tackles the root of the problem. You’ll work through tailored shoulder physiotherapy for tendonitis that focuses on reducing inflammation, strengthening the surrounding muscles, and improving your range of motion. So, let’s dive into the best strategies for treating shoulder tendonitis and how to approach recovery with the right mindset.
Before starting shoulder physiotherapy, it’s crucial to understand that recovery from shoulder tendonitis can take time, and patience is key. The exercises may feel challenging at first, but consistency will lead to noticeable improvements.
What Exactly is Shoulder Tendonitis?
Shoulder tendonitis refers to inflammation or irritation of the tendons in your shoulder, often affecting the rotator cuff or the bicep tendons. It can result from overuse, repetitive motion, or injury. If left untreated, tendonitis can worsen, leading to more pain and difficulty in performing everyday tasks. This is why early tendonitis treatment is vital for preventing chronic issues.
The most common symptoms include:
- Pain when moving the shoulder, especially during overhead activities
- Swelling or tenderness in the shoulder area
- A clicking or popping sensation when lifting the arm
- Decreased range of motion
Understanding these symptoms will help you recognise when you need to seek professional help and begin your physiotherapy for tendonitis.
Why Physiotherapy is Essential for Shoulder Tendonitis
When it comes to managing shoulder tendonitis, rest alone is not enough. While you may need to limit certain activities initially, active rehabilitation through physiotherapy will speed up recovery and prevent the condition from worsening. Physiotherapy helps by targeting the affected area, improving blood flow, and strengthening the muscles that support the shoulder joint.
Physiotherapists focus on several aspects during shoulder physiotherapy sessions:
- Pain Relief: Techniques like manual therapy and stretches to reduce inflammation and ease pain.
- Range of Motion: Specific exercises to restore your shoulder’s natural movement without causing further strain.
- Strengthening: Building up the muscles around your shoulder, particularly the rotator cuff, to support the joint and reduce future risk.
By working on these areas, you’ll not only relieve pain but also build a more stable shoulder, which is less prone to injury.
Starting Shoulder Pain Exercises
Once diagnosed with shoulder tendonitis, the first step in your treatment plan will likely involve gentle shoulder pain exercises to avoid aggravating the inflamed tendon. Your physiotherapist will guide you through each exercise, ensuring you’re performing them correctly and safely. It’s important not to rush this process, as doing too much too soon could set you back.
Here are some of the most common exercises recommended for early-stage tendonitis:
- Pendulum Swings: Stand and let your arm hang down. Gently swing it in small circles or side to side to keep the joint mobile without putting pressure on the tendon.
- Isometric Shoulder Exercises: Press your hand against a wall, holding the position for a few seconds to build strength in the shoulder muscles.
- Wall Crawls: Face a wall and use your fingers to “walk” your arm up and down the surface. This is a simple way to improve your range of motion without overworking the tendons.
These exercises are usually gentle enough to be performed daily, helping to promote healing and keep the shoulder from stiffening up.
Intermediate Shoulder Rehabilitation
As your tendonitis treatment progresses, your physiotherapist will introduce more challenging exercises to further strengthen your shoulder and increase flexibility. This is where you’ll start to feel a significant improvement in both pain levels and mobility.
Here are some intermediate exercises you might be introduced to:
- Resistance Band External Rotations: Use a resistance band to perform rotations that target the rotator cuff. This strengthens the tendons and prevents future injuries.
- Scapular Retractions: Squeeze your shoulder blades together while keeping your arms at your side. This helps strengthen the muscles that stabilise the shoulder joint.
- Prone T Raises: Lie face down on a bench or the floor, lifting your arms to form a “T” shape. This exercise engages the muscles of the upper back and shoulder, providing better support to the tendon.
Your physiotherapist will monitor your progress and adjust the intensity of these exercises as your shoulder becomes stronger.
Stretching and Mobility: The Key to Long-Term Recovery
Flexibility and mobility play a crucial role in the recovery process. Tight or stiff muscles can put additional strain on the tendons, prolonging the healing process. Regular stretching, in addition to your shoulder pain exercises, is essential for keeping the shoulder joint flexible and preventing tendonitis from recurring.
Some effective stretches include:
- Cross-Body Shoulder Stretch: Bring one arm across your body and gently pull it closer with your other hand. Hold for 15-30 seconds, feeling a stretch across the back of your shoulder.
- Doorway Stretch: Stand in a doorway with your arms on the frame and gently lean forward, stretching the front of your shoulders and chest.
- Sleeper Stretch: Lie on your side with the affected arm beneath you. Gently push down on your forearm to stretch the back of your shoulder.
Incorporating these stretches into your daily routine can prevent stiffness and help maintain the range of motion in your shoulder.
Preventing Shoulder Tendonitis in the Future
Once you’ve recovered from shoulder tendonitis, it’s important to take steps to avoid it happening again. Prevention is all about keeping your shoulder muscles strong and flexible while avoiding activities that place unnecessary strain on the tendons. Here are a few ways to prevent shoulder tendonitis from returning:
- Maintain proper posture: Slouching can lead to poor alignment and increased stress on the shoulder tendons. Always sit and stand with your shoulders pulled back and your spine straight.
- Warm-up before exercise: Before engaging in any physical activity, make sure to warm up your shoulder with dynamic stretches and light movements.
- Strengthen your rotator cuff: Regularly perform exercises that target the rotator cuff muscles, even after your tendonitis has healed. This will provide ongoing support to the shoulder joint.
- Avoid repetitive motions: If your job or hobbies involve repetitive shoulder movements, take frequent breaks to give your tendons a rest.
Taking these precautions will not only prevent future issues but also help maintain a healthy and strong shoulder.
Shoulder Tendonitis FAQs
You’re probably wondering how long it’ll take to see improvements or what you can expect during treatment. Here are some commonly asked questions:
How long does it take to recover from shoulder tendonitis?
Recovery times vary depending on the severity of the condition, but most people see improvements within 6-8 weeks when following a proper physiotherapy plan.
Can I still work out while undergoing treatment?
It’s important to avoid activities that aggravate your tendonitis, such as heavy lifting or repetitive overhead movements. However, your physiotherapist will guide you on safe exercises you can continue.
Will I need surgery if physiotherapy doesn’t work?
Surgery is generally a last resort for tendonitis that doesn’t respond to conservative treatment. Most patients recover fully with a combination of rest, physiotherapy, and exercises.
How can I prevent shoulder tendonitis from coming back?
To prevent recurrence, focus on maintaining good posture, strengthening the rotator cuff muscles, and avoiding repetitive shoulder movements without proper warm-up.
Ready to Get Your Shoulder Pain Under Control?
Dealing with shoulder tendonitis doesn’t have to be a lifelong struggle. With the right tendonitis treatment and a structured physiotherapy for tendonitis plan, you can get back to doing the things you love without constant pain or discomfort. Whether you’re at the start of your treatment or looking to prevent tendonitis from coming back, expert guidance is key. Visit Melbourne Hand Therapy for personalised treatment options that’ll have you back on track in no time. Why wait? Get the help you need today and start your journey to pain-free shoulders!
Please call us today (03) 9899 8490 or leave an enquiry and we will get back to you as soon as possible.
