Did you know Pilates can Help with Shoulder Injuries?

Shoulder Injuries and Problems

Shoulder problems such as sore muscles, aches and pains are common. Shoulder problems develop from everyday wear and tear, overuse, injury or the natural process of aging. Every time you move your arms your shoulder joints move. The shoulder is a ball socket joint with three main bones, upper arm (humerus), collar bone (clavicle) and shoulder blade (scapula). Tendons and ligaments hold these bones together. As a result, the shoulder joint has a great range of motion. Because of this mobility the shoulder is more likely to be injured or cause problems. The acromioclavicular joint (where the acromion and clavicle meet) is easily injured. These injuries range from minor to serious. Regardless of severity, Pilates can help with shoulder injuries. Let’s start with learning the symptons of a potential shoulder injury.

Symptoms

Symptoms include, pain swelling, numbness, tingling, weakness, changes in temperature or colour and changes in range of motion.

Causes

The most common causes are during sports activities, work-related tasks, tasks around the home and falls. A sudden (acute) injury can occur from a fall on an arm, direct blow to the shoulder, abnormal twisting or bending of the shoulder. Pain may be sudden and severe. Bruising and swelling may develop. If nerves or blood vessels have been injured or pinched during the injury then the shoulder, arm or hand may feel numb, tingly, weak, cold or may look pale or blue.

Examples of acute injuries

• Bruises
• Injuries to the ligaments that connect bone to bone and help stabilize the shoulder joints
• Injuries to the tendons that connect muscle to bone.
• Pulled muscles. 
• Injuries to nerves.
• Separation of the shoulder. Occurs when the collarbone separates from the (acromion) end of the shoulder blade. Usually due to a blow to the shoulder or a fall onto the shoulder.
• Damage to one or more of the four tendons that cover the shoulder joint. May occur from a direct blow to or overstretching of the tendon.
• Broken bones.
• Pulling or pushing bones out of the normal relationship to the other bones that make up the shoulder joint.  (subluxation or dislocation)

The symptoms for overuse injuries begin gradually or during everyday activities. These injuries occur when too much stress is placed on joints or other tissues. Overuse injuries are usually caused by overdoing an activity or through repetition of an activity.

Examples of overuse injuries

• Inflammation of the fluid sac that cushions and lubricates the joint area between one bone and
• Another, a tendon or skin. (bursitis)
• Inflammation of tendons. (Tendinitis).
• Muscle strain.
• Frozen shoulder, a condition that limits shoulder movement and may follow an injury.
• Overhead arm movements which may cause tendons to rub or scrape against a part of the shoulder blade called the acromion. This rubbing or scraping may lead to abrasion or inflammation of the rotator cuff tendons.

Other causes

• Muscle tension.
• Poor posture. 
• Pain coming from somewhere else in the body.
• Breakdown of cartilage that protects and cushions shoulder joints.
• Calcium builds up in the tendons of the shoulder.
• Irritated or pinched nerve or herniated disc in the neck. 
• Infection in the skin, joint, bursa or bone.
• Invasive cancel that has spread to the bones of the shoulder or spine.

Treatment Options

Treatment includes first aid, physical therapy, medicine and in some cases, surgery. Treatment will depend on location, type and severity of the injury; how old the injury is; age, health condition of the person and activities such as work, sport or hobbies.

Pilates can help during and after the physical therapy process. But Pilates can help prevent injuries. Through Pilates exercises, both strengthening and stretching; the focus on improving posture; stabilization of the joints, especially the hips and shoulders all play a role in preventing injuries. Among the basic principles of Pilates is stabilization of the shoulder girdle.

When you experience acute pain after an injury, going to a doctor and physiotherapist or rehabilitation practitioner is the best course of action. A doctor or relevant health practitioner can diagnose the problem and provide a course of treatment. This is very important. Once you are on the path to recovery or have a plan, this is when you can contac your local Pilates instructor and see what exercises they can suggest to help with the recover and rehabilitation process.

There are many Pilates reformer exercises that can help strengthen the muscles around the shoulder to help prevent future shoulder injuries.

Pilates Reformer Exercises for Shoulder Injury Prevention and Rehabilitation

• Side arm series
  • internal rotation
  • external rotation
  • abduction
  • adduction
• back rowing series – shoulders
• front rowing series – shoulder exercises

These can be done sitting or kneeling. There are many other exercises that work the shoulders and rotator cuff.

Pilates Mat Work Warm Up

• Scapula
  • protraction and retraction
  • elevation and depression
• arm scissors
• arm circles