Shoulder pain is problematic for sure. the run-of-the-mill shoulder pain is typically caused by an impingement syndrome. This is fairly typical should pain that occurs when you raise your elbow for example. You can do a quick impingement test to see if your shoulder pain is an impingement syndrome by placing your hand on your opposite shoulder, then lift the elbow in front of your face. If your shoulder pain is an impingement syndrome, then you will have pain as you raise your elbow.
The AC Joint is another source of shoulder pain. You can do a quick test to determine if you AC joint is involved in your pain by holding your arm straight out in front of your body and pulling it across your chest. If you have anterior shoulder pain, it could be your AC joint.
Perhaps you have a rotator cuff tear. To rule this in our out, I like to do the empty can test – hold your hand out in front of you at a slight angle, and then turn your hand over like you are emptying a can of water. If this is painful or if you can’t do it, you might have a rotator cuff tear.
If you have shoulder instability, it is hard to do a test on your self, but if you hold your arm at with your elbow at shoulder level, your elbow slightly in front of your body and you crank rotate your arm so you are bringing your hand up and down by doing so, you might have a labrum tear or some other form of instability.
Or you might have a frozen shoulder -In this case when you move your shoulder, you find that the scapula moves way too much and your arm feels stuck and restricted.
In any event, if your shoulder is bugging you then come in for a good assessment and we can help you by designing a program of stretching and exercise to help you recover fully.
we break shoulder rehab into 3 phases: Phase 1 – get you out of trouble. This usually involves what we call Self Mobilization exercises. Phase 2 – get you strong and elastic and then Phase 3 – Make you “bullet proof” – this usually involves more intense exercise and focuses on push/pull/lift/press and so on as well as throwing.
Let us know if we can help!