I've decided to start a series of posts on Rehabilitation. Much of what we do in sports medicine involves rehabilitation and trying to get people back on their feet or their previous level of activity. Injury can significantly debilitate a personal physically and psychologically and thus rehabilitation is the key to getting back into action.
Too many people think that after an injury the best solution is complete rest. While initial rest and activity modification is essential to break the cycle of injury and to allow the body to heal and recuperate, complete rest is not good. We are human beings that must be active. If we do not use our physical or mental gifts, we undoubtedly will lose them. This concept is essential to musculoskeletal care. For those of us that are young, a long period of inactivity will not slow us down that much. However, the older you are, the more likely that inactivity can send you down that downward spiral of decompensation.
For rehabilitation of the shoulder, it is essential to avoid the activity that exacerbated the shoulder in the first place. Most of the time, it is the rotator cuff tendon that is strained. Overhead activity such as tennis, throwing, or swimming will increase inflammation. Thus these activities should be minimized. In order to strengthen the rotator cuff muscle, the most commonly recommended set of exercises involves using theraband resisitance excercises.
For theraband exercises you need to get a send of resistance bands such as the DonJoy bands. You tie one end to a door handle or a post and then proceed to do exercises such as internal and external rotation of your arm with your elbows at your side. It is essential to consult a physician or a physical therapist for adequate instruction on the exercises. However, once you establish a routine of exercises, you build up your strength by increasing to the thicker and more resistant bands.
The theory behind band exercises is to strengthen the thin rotator cuff muscles. Overhead activity will still irritate the tendons, however, if the tendons are strong and thick from your exercises, they won't tear.
As usual, it is recommended that you properly warm up prior to exercises and that you apply ice therapy afterwards. |
