Shoulder impingement syndrome is when the shoulder blade has been rubbing against the tendons of the rotator cuff, causing pain and inflammation. So if you are undergoing treatment for this condition, there are certain movements and habits you should try to avoid doing. Otherwise, you could unknowingly make your shoulder impingement worse.
Let’s talk about some of the normal, everyday movements and activities you should avoid during your shoulder impingement treatment, and where you can go for a medical evaluation and solutions for your shoulder pain.
What Should I Avoid Doing if I Have Shoulder Impingement?
Conservative (nonsurgical) shoulder impingement treatment will include various exercises, stretches, medication, and ways of moving that will help you avoid putting more pressure on your shoulder while it heals. This involves the following:
Avoid Reaching, Lifting, Pulling, or Pushing
For about 4-6 weeks, avoid any movements with the affected shoulder that require exertion and effort. During your shoulder impingement treatment, use only your unaffected arm when opening doors, reaching for things and lifting items (such as bags).
Activities such as rearranging canned food on an overhead shelf will put a strain on your shoulder, so do not perform this type of activity for this short period of time. It is better to keep commonly used objects within height level; otherwise, ask someone else to help you.
Of all the shoulder movements you should be sure to avoid doing, do not attempt to reach behind your back. If you need to reach behind your back, such as when bathing, use your other arm instead. It is a good idea to get a long-handled bath sponge, but use your other arm to manipulate it on your back when bathing.
Avoid Lying Flat on Your Back
Lying flat on your back when sleeping can worsen the pain you feel in your shoulder, making it harder to sleep. Try to use pillows to keep your arm slightly elevated and away from your torso.
Avoid Driving
Yes, driving can technically be done using only one arm – but if a police officer sees you driving while wearing a sling, you could get pulled over. Ask someone else to drive, or get a taxi, Uber, or Lyft. Your orthopedic doctor will let you know when it’s safe for you to drive again.
Shoulder Impingement Treatment in Boynton Beach
If you have chronic or predictable shoulder pain and are looking for a physician who can recommend treatment that works, schedule a consultation with an experienced orthopedic doctor here at Personalized Orthopedics of the Palm Beaches. We have a team of renowned orthopedic specialists who can provide treatment for everything from shoulder impingement to tennis elbow to golfer’s knee.
To schedule a consultation with one of our outstanding physicians, contact our friendly staff today by calling us at (561) 733-5888 or by filling out our appointment request form online now. We look forward to helping you get your shoulder back into good working shape once again!
FAQs
What Should I Avoid Doing if I Have Shoulder Impingement?
- Avoid Reaching, Lifting, Pulling, or Pushing. For about 4-6 weeks, avoid any movements with the affected shoulder that require exertion and effort. ...
- Avoid Lying Flat on Your Back. ...
- Avoid Driving.
Shoulder impingement pain may get worse during certain movements or positions, including when you:
- Extend your arm up, above your head.
- Lift and lower your arm.
- Reach for something.
- Lay on the injured side of your body.
Motions such as reaching up behind the back or reaching up overhead to put on a coat or blouse, for example, will hurt. Overhead motions tend to increase the pain drastically. The discomfort usually increases at night due to the amount of inflammation that builds during the day.
What is the number one exercise for shoulder impingement? ›
Shoulder Extension with Band
Ensure your palm is facing backward. Pull your arm backwards into extension, against the resistance of the exercise band. This is a shoulder strengthening exercise. Try 12 -20 reps 3-5 times daily.
What are the restrictions after shoulder impingement surgery? ›
You may have to limit your activity until your shoulder strength and range of motion are back to normal. You may also be in a rehabilitation program (rehab). If you have a desk job, you may be able to go back to work a few days after the surgery. If you lift things at work, it may take months before you can go back.
What movements cause shoulder impingement? ›
People who do repeated overhead arm movements are most at risk for developing a shoulder impingement. It occurs more often among manual laborers and athletes (such as weightlifters, volleyball players, or baseball pitchers). Poor posture also can contribute to its development.
How I cured my shoulder impingement? ›
Daily stretching in a warm shower and avoiding repetitive overhead activity for a period of time may also help improve the condition. The vast majority of patients with impingement syndrome are successfully treated through these techniques.
How to sleep with shoulder impingement? ›
Sleeping on your front is likely to cause pain for all forms of shoulder impingement, so try to stick to your back or side. Shoulder impingement is commonly associated with rotator cuff problems, and in this case you need to avoid causing further damage to your rotator cuff.
What are the red flags for shoulder impingement? ›
Red flags include: Trauma, pain and weakness, or sudden loss of ability to actively raise the arm (with or without trauma): suspect acute rotator cuff tear. Any shoulder mass or swelling: suspect malignancy. Red skin, painful joint, fever, or the person is systemically unwell: suspect septic arthritis.
What is the best pain killer for shoulder impingement? ›
Start with topical creams or gels. Products with 10% menthol (Icy Hot, BenGay), or diclofenac (Voltaren) may relieve pain without pills. If those don't work, try other nonprescription pain medicines. These include acetaminophen (Tylenol, others), ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve).
The best foundational exercise for shoulders is the Barbell Overhead Press because we can create overload and scale with heavier weights over time.
What lifts can you do with shoulder impingement? ›
With your top arm bent at a 90-degree angle in front of you, lift a light weight (Hershfield recommends starting with a one-pound water bottle) from the surface you're on straight up until it is in line with your shoulder. Lower it slowly back down.
Is walking good for shoulder impingement? ›
Nordic walking is popular with people who have shoulder pain because you can adjust your swing to prevent discomfort, and this exercise can actually build more strength and stability in the joint. Also, it's much more pleasant to walk outdoors than to do similar exercises on a machine at the gym.
How should I sit with shoulder impingement? ›
Sitting in a slouched position causes the shoulder blades to come forward, which can cause pinching. To counter this, sit up straight and tall and squeeze your shoulder blades back and together. This opens up the space under the clavicle to make room for the rotator cuff.
Is stretching bad for shoulder impingement? ›
Stretching and strengthening exercises have been shown to effectively decrease pain and disability in individuals with shoulder impingement syndrome.
