Today shoulder pain is one of the most common musculoskeletal disorders, with a prevalence ranging from 7% to 26%. The rotator cuff is implicated as a cause in approximately 70% of patients, as is subacromial shoulder bursitis. Posterior pain and functional difficulties can impact daily activities, including the ability to work, leisure and sporting activities. For a significant proportion of patients, is not a self-limiting or short-lived problem, with more than 40% of people reporting ongoing or recurrent symptoms 12 months after onset.
Every day we see new post-injury treatment trends. But no one has stopped to think about the fact that many of these injuries can be prevented. And what would be the best way to prevent my shoulder from hurting?
The etiology of rotator cuff tendinopathy is incomplete. What is certain is that there is an accepted scientific opinion/model that refers to excessive demand on the tendon such as repeated loading over time or loading beyond what it can withstand which causes a maladaptability of the tendon to adapt to the demands of its environment. This can be a triggering factor.
Therefore, the best way to prevent shoulder pain is to exercise.There is no exact formula to be 100% sure not to get injured, depending on each case and situation the exercise program varies. There are several types of prevention programs, such as strength gain, stretching, eccentric … To know what type of program should be performed, it is always recommended to consult with a specialist in this field, either a physical trainer or a physiotherapist.
Personalized physical exercise programs
The most commonly used programs in athletes are those to improve muscle strength, focusing on agonist-antagonist muscles and stabilizers to protect the joint. In the case of the shoulder joint complex, working the rotator muscles is essential, as they are responsible for the recentration and stabilization of the joint. For this purpose, elastic bands or Thera Band are a simple and effective tool at a low cost, these provide varying degrees of resistance so that progression or regression is very easy to carry.
For less active people, there is a wide variety of exercises that are proposed depending on the desired objective. If what is sought is to increase the articular range, stretching will be recommended, on the other hand, if there is pain during movement, isometric stretching will be the most appropriate. But in general, exercise programs tend to be combined, so the most important thing for an exercise routine is that it is personalized, combined and progressive.
With TRAK, the physiotherapist can create personalized exercise programs in less than a minute, and can create programs that progress in difficulty based on the patient’s evolution.The treatment cycle that is recommended to provide the highest quality service to the patient is based on three main processes; personalization, measurement and follow-up and progression. Once the patient’s functional status has been assessed, it is recommended to create personalized programs that meet the patient’s needs. Next, we must control the follow-up of the prescribed treatment and if possible have a measurement of the patient’s evolution session after session. And finally, we must act based on the results analyzed in the measurement of patients, in the case of a correct evolution, it is recommended that there is a progression and combination in the prescribed exercise routine.