When your shoulder hurts: the most common shoulder conditions
Almost everyone who trains intensively will sooner or later have shoulder problems. We explain to you which are the most common shoulder conditions and what you should watch out for.
Shoulder dislocation
The upper arm bone popping out of the shoulder socket
Symptoms
- immediate loss of function with severe pain
- bulge on the front of the shoulder
- dent below the acromion at the level of the deltoid muscle, visible and palpable
- partially pinched and damaged nerves
Training after a shoulder dislocation
Exercises on the cable pulley, which strengthen the entire muscles around the shoulder, are most suitable.
- Strengthening of the external and internal rotators
- Strengthening of the deltoid muscle
- Strengthening of the shoulder blade stabilisers (rhomboid minor and major muscles, middle and lower trapezius, and serratus anterior) through rowing movements
- Strengthening of the thoracic spine extensors
Caution: no bench press and no throwing movements during the first two to three months!
More information on shoulder dislocation https://www.ksw.ch/gesundheitsthemen/schulter-ellenbogen/schulterluxation-schulterinstabilitaet/
Rotator cuff tear
A tear in the four muscles that surround the head of the upper arm bone like a cuff.
Symptoms
- Loss of function in the upper arm
- Overhead work no longer possible
- Pain when rotating inward
- Sleeping on the shoulder not possible
Training for a rotator cuff tear
- Strengthening of the supraspinatus muscle with the roller pulley
- "San Antonio Program" (https://arthro.ch/wp-content/uploads/SAN_ANTONIO_PROGRAM_ARTHROMedics.pdf)
- Training of the shoulder blade stabilisers
- Pullovers and front raises
- Strengthening of the deltoid muscle
Caution: do not perform fast movements or throwing training until after three months, and avoid heavy work!
More information on rotator cuff tears
https://gelenk-klinik.de/schulter/rotatorenmanschettenruptur.html
Shoulder joint osteoarthritis
Wear and tear of the shoulder joint caused by a reduction and destruction of the cartilage
Symptoms
- Painful restriction of active and passive mobility, especially during rotations
- Crepitus (sounds like squeezing snow into a snowball) can be felt during movement
- Strength of the rotator cuff is reduced
Training for shoulder joint osteoarthritis
Strength training is essential with this condition, because the shoulder is the only joint held together solely by muscles rather than bony structures. Training can be started after two months.
Caution: avoid activities that put strain on the shoulder, such as handball or volleyball
More information on shoulder joint osteoarthritis
https://www.orthozentrum.ch/de/Schulter-Ellbogen-Hand/Schulterarthrose-Die-Abnuetzung-der-Schulter
Calcific tendinitis
Calcium deposits in the tendon attachments of the rotator cuff
Symptoms
- Inflammation of the entire shoulder area
- Abduction of the arm often triggers strong pain in the middle of the range of motion, often triggered by a change in weather
- causes are considered to be gardening, moving house and learning new sports such as golf or tennis
- usually occurs after the age of 40
Training for calcific tendinitis
- During exercises, the shoulder must not move into protraction and the shoulder blade should not lift away from the chest wall
- Movement patterns of strength exercises can be slightly modified to avoid pain
- Use free weights instead of a machine, e.g., or modify the exercise
More information on calcific tendinitis
https://www.schulthess-klinik.ch/de/schulterchirurgie-und-ellbogenchirurgie/behandlung/kalkschulter
Bursitis
Formation of a calcium plug above the tendon of the supraspinatus muscle
Symptoms
Because the symptoms of bursitis and tendinitis in the shoulder are very similar, an ultrasound or MRI is often carried out in stubborn cases.
Training for bursitis
- After the initial healing, strengthening of the entire shoulder girdle muscles
- Strong and functionally trained muscles help to prevent pinching and inflammation
More information on bursitis
https://gelenk-klinik.de/gelenke/bursitis-schleimbeutelentzuendung.html
Frozen shoulder
stiffened shoulder
Symptoms
- first phase: severe pain, movement strongly restricted, shoulder becomes stiff
- second phase: shoulder pain decreases, mobility hardly improves
- third phase: mobility gradually improves again
- the entire cycle can last up to 9 months in severe cases, but the shoulder recovers quite well and the prognosis is favourable
Training for frozen shoulder
- possible from the beginning of the third phase
- Strengthening of the entire shoulder muscles as well as an extensive gymnastics and stretching program
More information on frozen shoulder
https://www.ksw.ch/gesundheitsthemen/schulter-ellenbogen/schultersteife-frozen-shoulder-adhaesive-capsulitis/
