Materiały źródłowe

• #1 Shoulder Impingement Syndrome – StatPearls – NCBI Bookshelf

  https://www.ncbi.nlm.nih.gov/books/NBK554518/

  Shoulder impingement syndrome is a painful condition of the upper extremity resulting from a structural narrowing of the subacromial space. […] The mainstay of treatment involves identification early before the onset of degenerative changes, physical therapy exercises to strengthen the shoulder girdle, and pharmacologic interventions to decrease inflammation. […] Physiotherapy for shoulder impingement syndrome should consist of exercises that focus on rotator cuff strengthening, with a special focus on the supraspinatus and infraspinatus rotator cuff muscles, the trapezius, and serratus anterior strengthening and retraining exercises to minimize scapular dyskinesia, and other exercises to correct strength imbalances of the upper extremities. […] Patient education should focus on the importance of not only adherence to physical therapy and a home exercise program but also activity modifications, such as discontinuing overhead activities until the pain improves.

• #1 Shoulder Impingement Syndrome Treatment & Management: Acute Phase, Recovery Phase, Maintenance Phase

  https://emedicine.medscape.com/article/92974-treatment

  Primary prevention should be considered an integral part in the treatment of impingement syndrome. Education of patients at risk can do much to circumvent the development of impingement syndrome. Athletes, particularly those involved in throwing and overhead sports, and laborers with repetitive shoulder stress should be instructed in proper warm-up techniques, specific strengthening techniques, and have a good understanding of the warning signs of early impingement.

• #1 Diagnosis, prevention and treatment of common shoulder injuries in sport: grading the evidence – a statement paper commissioned by the Danish Society of Sports Physical Therapy (DSSF) | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/57/7/408

  This statement paper summarises and appraises the evidence on diagnosis, prevention, and treatment of common shoulder injuries in sports. […] For prevention, the Oslo Sports Trauma Research Center, the Shoulder Control, the FIFA 11+ shoulder injury prevention programmes, and a baseball-specific programme (range of motion, stretching, dynamic stability and strengthening exercises) showed moderate to large effect size in reducing the risk of shoulder injury compared with no intervention (very low to moderate quality of evidence). […] The preventive effect of the programme must therefore be due to other factors; (2) The Shoulder Control programme was tested in 15-19 years handball-players with the aim of increasing shoulder and trunk strength and control, trunk mobility, and handball throwing load by using five principal exercises with four progressive levels performed as part of the warm-up routine.

• #1 Top 5 Exercises for Shoulder Impingement – Surrey Physio

  https://www.surreyphysio.co.uk/top-5/top-5-exercises-for-shoulder-impingement/

  Shoulder impingement can be caused by a variety of factors, including the shape of the acromion, repetitive compression (E.g., overhead sports/activities), aging of the tendon, fraying of the rotator cuff tendons and inflammation of the bursa (small fluid sacs) can contribute. Whereas secondary shoulder impingement is characterised by onset of impingement during shoulder motion. Mostly related to the weakness of the shoulder blade muscles (rotator cuff) and potential weakness of the trapezius and serratus anterior muscles which all affect the movement of the arm and shoulder blade. […] Most commonly shoulder impingement syndrome is seen in individuals who engage in sports or work activities that involve repetitive overhead movements such as swimming, carpentry, hairdressing, painting and decorating, amongst others. Other environmental risk factors that may contribute to impingement syndrome includes lifting heavy loads, infection, smoking and previous shoulder injuries. The prevalence of shoulder impingement rises with age with most experiencing this condition in their 6th decade of life.

• #1 Risk factors and prevention strategies for shoulder injuries in overhead sports: an updated systematic review | Journal of Experimental Orthopaedics | Full Text

  https://jeo-esska.springeropen.com/articles/10.1186/s40634-022-00493-9

  There is moderate evidence for two non-modifiable (playing position, gender) and three modifiable factors (shoulder rotational strength, scapular dyskinesia, shoulder prevention programme) being associated with the shoulder injury risk in overhead sports. […] For the development of prevention strategies, knowledge of the epidemiology and aetiology as well as risk factors are important. […] However, compared to other severe sport injuries, especially to the anterior cruciate ligament where meta-analysis of meta-analysis exist, there is clearly less evidence on risk factors and prevention strategies for shoulder injuries, and thus more research is needed. […] Our study shows moderate evidence for the playing position as a non-modifiable risk factor to sustain a shoulder injury in overhead sports.

• #1 Athletes and Shoulder Injuries: Prevention and Recovery Strategies – Tri-States Chiropractic

  https://dubuquechiropractic.com/athletes-and-shoulder-injuries-prevention-and-recovery-strategies/

  Athletes and Shoulder Injuries: Prevention and Recovery Strategies […] In the world of sports, shoulder injuries are a common yet often debilitating issue that athletes face. […] By incorporating proper warm-up routines, strength training, and flexibility exercises, athletes can significantly reduce their risk of shoulder injuries and enhance their overall performance. […] Additionally, adopting preventive measures such as using proper techniques, maintaining good posture, and ensuring adequate rest and recovery time can further support long-term shoulder health. […] Preventing shoulder injuries requires a multifaceted approach that includes strengthening exercises, proper technique, adequate rest, and attention to overall shoulder health. […] Building strong and balanced shoulder muscles is crucial for preventing injuries. Emphasizing the rotator cuff and scapular stabilizers can enhance shoulder stability and resilience.

• #1 Shoulder Impingement (Rotator Cuff Tendinitis)

  https://my.clevelandclinic.org/health/diseases/shoulder-impingement-rotator-cuff-tendinitis

  The best way to prevent shoulder impingement is to avoid overusing your shoulders: […] Stop exercising or physical activities as soon as you feel pain. Never play through pain. […] Warm up and cool down before physical activities. […] Wear the right equipment for all sports and physical work. […] Follow an eating and exercise plan that’s healthy for you. […] Visit a healthcare provider as soon as you notice pain or other symptoms.

• #1 Shoulder Pain Prevention

  https://blog.nasm.org/ces/shoulder-pain-prevention

  Shoulder injury prevention strategies should be implemented to proactively address potential muscle imbalances and faulty movement patterns. […] Following a comprehensive fitness assessment, fitness professionals should implement a corrective exercise program that is individualized for their client. […] Inhibitory techniques should be used to decrease tension and effects of latent trigger points of the overactive muscles surrounding the shoulder complex. […] Static stretching should be performed for a minimum of 30 seconds on identified overactive muscles to help facilitate optimal joint ROM and muscle extensibility. […] Isolated strengthening exercises should be used to facilitate the underactive muscles of the scapulae. […] Lastly, exercises are progressed by incorporating activities that integrate the entire kinetic chain.

• #1 Strengthening Techniques for Shoulder Injury Prevention in Overhead Athletes – ISMI – Orthopedic Surgery, Sports Medicine, & Physical Therapy

  https://www.idsportsmed.com/athletes-shoulder-injury-prevention/

  Through these targeted exercises, you will be better equipped to cultivate a strong, stable, and flexible foundation for your shoulder joint, ensuring that you can continue to excel in your chosen sport without compromising your long-term health and well-being. […] Strengthening the muscles that control scapular movement and stability is essential for overhead athletes. Incorporating the following exercises into your routine can help improve scapular stability and control: […] Maintaining proper shoulder mobility is essential for overhead athletes to minimize injury risk while executing complex, dynamic movements. Implement the following exercises and stretches to improve shoulder mobility and flexibility: […] A strong core and good posture provide a solid foundation for overhead athletic movements, ensuring proper biomechanics and reduced injury risk. […] A holistic approach that encompasses strengthening the rotator cuff, improving scapular stability, enhancing shoulder mobility, and cultivating a strong core while maintaining proper posture will help ensure overhead athletes can perform at their best while remaining injury-free.

• #1 3 Tips for Shoulder Injury Prevention – National Basketball Players Association

  https://nbpa.com/grassroots/blog/3-tips-for-shoulder-injury-prevention

  By maintaining flexibility in the soft tissues around the shoulder, the ball of the shoulder joint can stay centered in the socket through the entire range of motion. […] Through the course of a long season, these simple strategies involving scapular strengthening, rotator cuff exercises, and shoulder stretching will minimize the risk of a major shoulder injury and keep you healthy on the court!

• #1 Guide | Physical Therapy Guide to Shoulder Impingement Syndrome | Choose PT

  https://www.choosept.com/guide/physical-therapy-guide-shoulder-impingement

  Shoulder impingement syndrome can be prevented by: […] Maintaining proper strength in the shoulder and shoulder-blade muscles. A healthy shoulder relies on the proper balance of muscle strength in the shoulder region. If there is an imbalance in muscle strength, over time, there is an increased risk for impingement and injury. […] Maintaining proper shoulder, neck, and middle-back range of motion and mobility. The shoulder relies on the mobility of neighboring joints to maintain healthy, proper function. […] Keeping proper posture and using proper shoulder mechanics when reaching and throwing. This reduces the likelihood of shoulder impingement and reduces excessive stress on the shoulder. […] Avoiding forward-head and rounded-shoulder postures (such as spending a lot of time hunched over, sitting at a computer). Poor posture habits put the shoulder in positions that increase the chances for an impingement.

• #1 5 Tips for Preventing Shoulder Impingement | Shoulder Impingement Houston, Beaumont, Kingwood

  https://www.fixmyshoulder.com/blog/5-tips-for-preventing-shoulder-impingement-20084.html

  5 Tips for Preventing Shoulder Impingement […] Shoulder impingement is a relatively common cause of shoulder pain, especially among athletes and other physically active people. […] Although shoulder impingement is certainly treatable, its obviously better to avoid the problem altogether when you can. Fortunately, there are some pretty simple steps you can take to help your shoulders stay healthy and strong. […] One of the top causes of shoulder impingement is improper training, or more specifically, trying to take on too much too quickly rather than giving your shoulder a chance to build up strength. […] Always try to incorporate exercises that address all the muscles in and around your shoulder to keep things balanced out. […] Good posture is important. […] Make it a habit to check your posture, keeping your shoulders back and your neck and shoulder blades straight when youre sitting, standing, and walking.

• #1 Athletes and Shoulder Injuries: Prevention and Recovery Strategies – Tri-States Chiropractic

  https://dubuquechiropractic.com/athletes-and-shoulder-injuries-prevention-and-recovery-strategies/

  Using correct techniques in sports can significantly reduce the risk of shoulder injuries. Coaches and trainers should emphasize proper form and biomechanics. […] Maintaining flexibility and mobility in the shoulder joint and surrounding muscles can prevent injuries by allowing for a full range of motion without strain. […] Adequate rest and recovery are essential for preventing overuse injuries. Athletes should incorporate rest days into their training schedule and listen to their bodies to avoid pushing through pain. […] Preventing and recovering from shoulder pain in athletes demands a multifaceted approach encompassing tailored chiropractic care, physical therapy, and comprehensive rehabilitation strategies. By focusing on restoring joint alignment, enhancing muscular strength, and educating athletes on proactive self-care, we strive to facilitate lasting recovery and support athletes in achieving peak performance safely and effectively.

• #1 5 Tips for Preventing Shoulder Impingement | Shoulder Impingement Houston, Beaumont, Kingwood

  https://www.fixmyshoulder.com/blog/5-tips-for-preventing-shoulder-impingement-20084.html

  You can prevent minor irritation from turning into major pain with regular application of ice for about 20 minutes after your workout. […] Finally, never work out when youre tired. […] Hydration keeps your joints and muscles lubricated, and interestingly, it can also prevent you from feeling tired and worn out.

• #1 Top 5 Exercises for Shoulder Impingement – Surrey Physio

  https://www.surreyphysio.co.uk/top-5/top-5-exercises-for-shoulder-impingement/

  In the meantime, here are 5 exercises that could help if you suspect shoulder impingement. […] 1. Supported rotator cuff external rotation with dumbbell […] Sit to the side of a table. Keep your elbow bent at 90 degrees. Take your arm away from your body at a 30-degree angle. The table will provide support to your arm and elbow. Hold a 0.5kg dumbbell. Turn your first outwards. After you can perform this exercise pain-free, increase the weight in 0.5kg increments. Turn your first outwards then bring your arm back down to the table. This is a supported rotator cuff exercise. Try 12 -20 reps 3-5 times daily. […] 2. Supported Mobilisation – Table Slide […] Sit down next to a table. Turn your arms outward slightly to rest on the outside of your fists. Use your body to initiate the movement which will push your arms away. This will forward flex your arms at the shoulder joint. This exercise will help unload the shoulder to re-engage the muscular system at the shoulder. Try 12 -20 reps 3-5 times daily.

• #1 3 Tips for Shoulder Injury Prevention – National Basketball Players Association

  https://nbpa.com/grassroots/blog/3-tips-for-shoulder-injury-prevention

  A healthy shoulder is one of the most amazing joints in the human body, achieving a balance between strength, range of motion, and stability. […] In my experience, many athletic shoulder injuries can be prevented or treated non-surgically by focusing on stabilizing the scapula, strengthening the rotator cuff, and maximizing shoulder range of motion. […] Scapular strengthening is often overlooked. This can be achieved with scapular exercises such as scapular retractions (shoulder blade squeezes), scapular push-ups, shoulder shrugs, prone rows, and wall ball circles, among others. […] While not as satisfying as bench pressing hundreds of pounds, rotator cuff exercises include internal and external rotation against rubber band resistance, external rotation with the shoulder abducted 90 degrees, and lawn mowers, among others. This is essential to maintaining a heathy shoulder.

• #1 Shoulder Injury Prevention – Peak Performance Physical Therapy and Sports Medicine

  https://reachyourpeakpt.com/shoulder-injury-prevention/

  Shoulder Injury Prevention […] So what should I do to keep my shoulders strong and mobile? Here is a series of exercises that promote thoracic spine mobility, scapular muscle strength, rotator cuff strength and improved motion of the shoulder. […] […] Thoracic Spine Mobility Begin in a split stance position with your outer leg as the forward leg. Place a towel roll between your front leg and the wall to keep hips centered. Place the inside arm against the wall and use the outside arm as a guide to open up. Use the inside arm as leverage to push further into rotation. Take a deep breath at the end of your rotation to push more into the stretch. Perform 3 sets of 5 repetitions each side. […] Ys Lie on your stomach and lift arms overhead in a Y position. Begin with arms resting on the floor then lift up towards the ceiling and hold for 3s then lower slowly back down. Perform 3 sets of 8 repetitions.

• #1 Reddit – The heart of the internet

  https://www.reddit.com/r/AdvancedFitness/comments/9s3glq/a_quick_guide_to_preventing_shoulder_pain/

  Keep in mind, these are all strengthening exercises. […] Also, keep in mind that thoracic mobility is VERY important for shoulder and more specifically, scapular mechanics. […] If you’re having shoulder pain, I HIGHLY recommend going to a professional to have it looked at to make sure it’s not anything serious and or pathologic.

• #1 Top 5 Exercises for Shoulder Impingement – Surrey Physio

  https://www.surreyphysio.co.uk/top-5/top-5-exercises-for-shoulder-impingement/

  3. Shoulder Extension with Band […] Loop an exercise band around a door or other stable object at about chest level. 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. […] 4. Serratus anterior dumbbell punch […] Lying on your back, holding a dumbbell in each hand, push the dumbbell upwards towards the ceiling. Make sure you keep your elbows straight, and as you push them upwards, your shoulder blades will lift off the bench. Strengthening the serratus anterior muscle will help to stabilise your shoulder blade when you elevate your arm. Try 12 -20 reps 3-5 times daily. […] 5. Supported Mobilisation – Wall Slide […] Stand facing a wall. Turn your arms outward slightly to rest the outside of your fists on the wall. Transfer weight on to the opposite leg to your painful shoulder as you elevate your shoulders. Transfer weight into the back leg as you bring your arms back down. This exercise helps to facilitate movement while unloading pressure on the shoulder. Try 12 -20 reps 3-5 times daily.

• #1 Rotator Cuff and Shoulder Conditioning Program – OrthoInfo – AAOS

  https://orthoinfo.aaos.org/en/recovery/rotator-cuff-and-shoulder-conditioning-program/

  Strengthening the muscles that support your shoulder will help keep your shoulder joint stable. Keeping these muscles strong can relieve shoulder pain and prevent further injury. […] Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. […] This shoulder conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders. Performing the exercises 2 to 3 days a week will maintain strength and range of motion in your shoulders. […] You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising. […] Use a weight that makes the last few repetitions difficult, but pain-free.

• #1 How to Prevent Shoulder Injuries

  https://www.webmd.com/pain-management/how-to-prevent-shoulder-injuries

  The good news is that shoulder problems often can be fixed without surgery. Still, its best to avoid the problem in the first place. Here are some ways to do that. […] Listen to your body. If your shoulder gets sore after any activity, dont ignore it. If the pain is serious and doesnt go away, see your doctor. Theres no need to tough it out. You just might make things worse. […] Stay in shape. Keep your body in good physical shape with regular exercise and a healthy diet. Its a way to stay well and it can help you avoid injury. […] Exercise the right way. Warm up before you work out. Start slowly if you havent done a sport or an activity in a while. Learn how to lift weights the right way. Dont lift too much. […] Watch out at work. Make sure you dont injure your shoulder on the job.

• #1 How to Prevent Shoulder Injuries

  https://www.webmd.com/pain-management/how-to-prevent-shoulder-injuries

  Use good posture when you sit or stand. […] Follow the rules for safe lifting. Keep your back straight and use your legs. […] Take a break for a couple of minutes every hour. Move around and stretch. […] If you work at a desk, make sure your work station is set up so that you can comfortably use your computer. […] Dont strain to reach what you need. Use a step stool if you have to reach high places. Put the items you use in drawers or on lower shelves.

• #1 Shoulder Pain Prevention Tips for Long-Term Relief | La Clinica

  https://laclinicasc.com/shoulder-pain-prevention/

  Shoulder pain can catch you off guard—whether you’re swinging a racket, typing for hours, or lifting a heavy load. The good news is that it’s often avoidable with some practical steps. […] Preventing shoulder pain doesn’t require complicated tools—just consistent effort. Keep your shoulders relaxed, not hunched, especially during long sits. Step away every hour if you’re at a desk or repeating tasks—stretch and move to shake off tension. […] A healthy weight helps too—eat well and stay active to lighten the load on your joints. Don’t overwork your shoulders with endless repetition; give them a break. […] Beyond exercises, everyday choices can shield your shoulders from pain. Sleep matters—use a firm pillow to keep your neck aligned and avoid curling your shoulders inward overnight. […] Even small shifts, like reaching for high shelves with a step stool instead of stretching, add up. At La Clínica SC, we’ve seen these adjustments turn things around for people. They’re simple, practical, and fit into your routine, giving your shoulders a steady foundation to handle daily demands without breaking down.

• #1 Shoulder Impingement Syndrome – StatPearls – NCBI Bookshelf

  https://www.ncbi.nlm.nih.gov/books/NBK554518/

  Lifestyle modification such as living within the window, wherein movements are restricted to the anterior portion of ones body in an approximate 2 to 3 feet rectangle, with attempts to minimize reaching overhead or behind the back is beneficial. […] Treatment and recovery from shoulder impingement syndrome rely heavily on interprofessional healthcare interaction.

• #1 Diagnosis, prevention and treatment of common shoulder injuries in sport: grading the evidence – a statement paper commissioned by the Danish Society of Sports Physical Therapy (DSSF) | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/57/7/408

  The FIFA 11+ shoulder prevention programme has a large effect size and was developed for goalkeepers and consisted of general warming-up exercises, exercises to improve strength and balance of the shoulder, elbow, wrist and finger muscles, and advanced exercises for core stability and muscle control. […] The evidence of effect of exercise in preventing sports-related shoulder injuries is evolving. […] Our findings provide preliminary data to support the implementation of shoulder prevention programmes in line with the recommendations from a recent consensus statement which concluded that injury prevention programmes/exercises are appropriate to prescribe for athletes of all levels to prevent shoulder injury.

• #1 Optimal management of shoulder impingement syndrome

  https://pmc.ncbi.nlm.nih.gov/articles/PMC3945046/

  The nonoperative rehabilitation program outlined in this article for the treatment of shoulder impingement is a multiphased approach focused on a return to prior level of function via a systematic process. […] An effective nonoperative treatment for impingement syndrome is aimed at addressing the underlying causative factor or factors that are identified after a complete and thorough evaluation.

• #2 Preventing Shoulder Impingement: Tips for Injury Prevention

  https://nationalphysicaltherapy.com/preventing-shoulder-impingement-exercises-and-tips-for-injury-prevention/

  Subacromial pain syndrome (SAPS) commonly referred to as shoulder impingement, is an ailment characterized by pain and discomfort in the shoulder joint, which can significantly hinder daily activities and diminish overall quality of life. However, theres good news: preventative measures such as exercises and stretches can play a crucial role in preventing shoulder impingement. […] Exercise is not only beneficial but is also essential for maintaining shoulder health. Engaging in regular exercises tailored to prevent shoulder impingement can yield numerous benefits, which extend beyond just the shoulder joint itself. […] Perhaps the most significant benefit of exercise is the benefit of preventing shoulder pain. By strengthening muscles, improving flexibility, and promoting proper alignment, individuals can mitigate the factors contributing to impingement, ultimately reducing their risk of injury. […] In addition to these exercises, its important to consult with our team for personalized guidance and support in your shoulder impingement prevention journey.

• #2 Optimal management of shoulder impingement syndrome

  https://pmc.ncbi.nlm.nih.gov/articles/PMC3945046/

  Shoulder impingement is a progressive orthopedic condition that occurs as a result of altered biomechanics and/or structural abnormalities. An effective nonoperative treatment for impingement syndrome is aimed at addressing the underlying causative factor or factors that are identified after a complete and thorough evaluation. […] The primary emphasis of the treatment program is to reduce the mechanical irritation to the rotator cuff and promote a restoration in tendon vascularity that can result from muscle guarding, mechanical compression, and abnormal shoulder mechanics. […] To allow for an effective and efficient treatment, the rehabilitation specialist should determine the causative factor or factors contributing to the impingement syndrome to effectively treat the condition and not just eliminate the symptoms.

• #2 Diagnosis, prevention and treatment of common shoulder injuries in sport: grading the evidence – a statement paper commissioned by the Danish Society of Sports Physical Therapy (DSSF) | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/57/7/408

  The FIFA 11+ shoulder prevention programme has a large effect size and was developed for goalkeepers and consisted of general warming-up exercises, exercises to improve strength and balance of the shoulder, elbow, wrist and finger muscles, and advanced exercises for core stability and muscle control. […] The evidence of effect of exercise in preventing sports-related shoulder injuries is evolving. […] Our findings provide preliminary data to support the implementation of shoulder prevention programmes in line with the recommendations from a recent consensus statement which concluded that injury prevention programmes/exercises are appropriate to prescribe for athletes of all levels to prevent shoulder injury.

• #2 Risk factors and prevention strategies for shoulder injuries in overhead sports: an updated systematic review | Journal of Experimental Orthopaedics | Full Text

  https://jeo-esska.springeropen.com/articles/10.1186/s40634-022-00493-9

  There is moderate evidence for two non-modifiable (playing position, gender) and three modifiable factors (shoulder rotational strength, scapular dyskinesia, shoulder prevention programme) being associated with the shoulder injury risk in overhead sports. […] For the development of prevention strategies, knowledge of the epidemiology and aetiology as well as risk factors are important. […] However, compared to other severe sport injuries, especially to the anterior cruciate ligament where meta-analysis of meta-analysis exist, there is clearly less evidence on risk factors and prevention strategies for shoulder injuries, and thus more research is needed. […] Our study shows moderate evidence for the playing position as a non-modifiable risk factor to sustain a shoulder injury in overhead sports.

• #2 Risk factors and prevention strategies for shoulder injuries in overhead sports: an updated systematic review | Journal of Experimental Orthopaedics | Full Text

  https://jeo-esska.springeropen.com/articles/10.1186/s40634-022-00493-9

  Also, moderate evidence was detected for the gender as a further non-modifiable shoulder injury risk factor. […] We revealed moderate evidence for the shoulder rotational strength and scapular dyskinesia being associated with the shoulder injury risk. […] Finally, our review shows moderate evidence that performing shoulder prevention programmes reduce the injury risk in overhead sports. […] From a practical point of view, these factors can be used as a framework to design injury screening tests and prevention strategies that should then be adapted for each overhead sport and subpopulation.

• #2 Athletes and Shoulder Injuries: Prevention and Recovery Strategies – Tri-States Chiropractic

  https://dubuquechiropractic.com/athletes-and-shoulder-injuries-prevention-and-recovery-strategies/

  Using correct techniques in sports can significantly reduce the risk of shoulder injuries. Coaches and trainers should emphasize proper form and biomechanics. […] Maintaining flexibility and mobility in the shoulder joint and surrounding muscles can prevent injuries by allowing for a full range of motion without strain. […] Adequate rest and recovery are essential for preventing overuse injuries. Athletes should incorporate rest days into their training schedule and listen to their bodies to avoid pushing through pain. […] Preventing and recovering from shoulder pain in athletes demands a multifaceted approach encompassing tailored chiropractic care, physical therapy, and comprehensive rehabilitation strategies. By focusing on restoring joint alignment, enhancing muscular strength, and educating athletes on proactive self-care, we strive to facilitate lasting recovery and support athletes in achieving peak performance safely and effectively.

• #2 Guide | Physical Therapy Guide to Shoulder Impingement Syndrome | Choose PT

  https://www.choosept.com/guide/physical-therapy-guide-shoulder-impingement

  Shoulder impingement syndrome can be prevented by: […] Maintaining proper strength in the shoulder and shoulder-blade muscles. A healthy shoulder relies on the proper balance of muscle strength in the shoulder region. If there is an imbalance in muscle strength, over time, there is an increased risk for impingement and injury. […] Maintaining proper shoulder, neck, and middle-back range of motion and mobility. The shoulder relies on the mobility of neighboring joints to maintain healthy, proper function. […] Keeping proper posture and using proper shoulder mechanics when reaching and throwing. This reduces the likelihood of shoulder impingement and reduces excessive stress on the shoulder. […] Avoiding forward-head and rounded-shoulder postures (such as spending a lot of time hunched over, sitting at a computer). Poor posture habits put the shoulder in positions that increase the chances for an impingement.

• #2 3 Tips for Shoulder Injury Prevention – National Basketball Players Association

  https://nbpa.com/grassroots/blog/3-tips-for-shoulder-injury-prevention

  A healthy shoulder is one of the most amazing joints in the human body, achieving a balance between strength, range of motion, and stability. […] In my experience, many athletic shoulder injuries can be prevented or treated non-surgically by focusing on stabilizing the scapula, strengthening the rotator cuff, and maximizing shoulder range of motion. […] Scapular strengthening is often overlooked. This can be achieved with scapular exercises such as scapular retractions (shoulder blade squeezes), scapular push-ups, shoulder shrugs, prone rows, and wall ball circles, among others. […] While not as satisfying as bench pressing hundreds of pounds, rotator cuff exercises include internal and external rotation against rubber band resistance, external rotation with the shoulder abducted 90 degrees, and lawn mowers, among others. This is essential to maintaining a heathy shoulder.

• #2 5 Tips for Preventing Shoulder Impingement | Shoulder Impingement Houston, Beaumont, Kingwood

  https://www.fixmyshoulder.com/blog/5-tips-for-preventing-shoulder-impingement-20084.html

  5 Tips for Preventing Shoulder Impingement […] Shoulder impingement is a relatively common cause of shoulder pain, especially among athletes and other physically active people. […] Although shoulder impingement is certainly treatable, its obviously better to avoid the problem altogether when you can. Fortunately, there are some pretty simple steps you can take to help your shoulders stay healthy and strong. […] One of the top causes of shoulder impingement is improper training, or more specifically, trying to take on too much too quickly rather than giving your shoulder a chance to build up strength. […] Always try to incorporate exercises that address all the muscles in and around your shoulder to keep things balanced out. […] Good posture is important. […] Make it a habit to check your posture, keeping your shoulders back and your neck and shoulder blades straight when youre sitting, standing, and walking.

• #2 How to Prevent Shoulder Injuries

  https://www.webmd.com/pain-management/how-to-prevent-shoulder-injuries

  Use good posture when you sit or stand. […] Follow the rules for safe lifting. Keep your back straight and use your legs. […] Take a break for a couple of minutes every hour. Move around and stretch. […] If you work at a desk, make sure your work station is set up so that you can comfortably use your computer. […] Dont strain to reach what you need. Use a step stool if you have to reach high places. Put the items you use in drawers or on lower shelves.

• #2 Preventing Shoulder Injuries

  https://www.hjphysicaltherapy.com/shoulder-injury-prevention/

  Shoulder injuries are quite common, especially for athletes or people who engage in physical activities that involve repetitive arm and shoulder movements. Fortunately, there are steps you can take to prevent shoulder injuries from occurring. Here are some tips to help keep your shoulders healthy and injury-free: […] Warm-up and stretch before physical activity: Before engaging in any physical activity that involves your shoulders, be sure to warm up and stretch properly. […] Practice good posture: Maintaining good posture is essential to preventing shoulder injuries. […] Strengthen your shoulder muscles: Strengthening your shoulder muscles through regular exercise can help prevent injuries. […] Use proper form: Whether you’re lifting weights or throwing a ball, using proper form is crucial to preventing shoulder injuries.

• #2 Preventing Shoulder Injuries

  https://www.hjphysicaltherapy.com/shoulder-injury-prevention/

  Take breaks and rest when necessary: Overuse injuries are common among people who engage in repetitive activities such as throwing or swimming. […] Shoulder injuries can be serious and should not be ignored. By following these tips and seeking professional help when needed, you can help keep your shoulders healthy and injury-free.

• #2 Shoulder Impingement Syndrome, causes and prevention?

  https://bodytonicclinic.co.uk/shoulder-impingement-syndrome/

  Practice good posture: another thing that may aggravate shoulder pain is poor posture. Pay attention to your posture throughout the day. Slouching can have an effect on the shoulders as it can cause your shoulder to round forward. […] Ice and rest: apply ice to your shoulder after a training session this can help with reducing inflammation. Also make sure to take rest days in between sessions to allow your shoulder muscles to repair.

• #2 Shoulder Impingement Rehabilitation Exercise Protocol – Performance Health Academy

  https://www.performancehealthacademy.com/shoulder-impingement-rehabilitation-exercise-protocol.html

  Shoulder impingement is a very common cause of shoulder pain. Impingement occurs when the humerus impinges on the acromion of the shoulder, reducing the subacromial space (SAS). Impingement may result from structural causes such as bony deformation of the acromion, or as a functional result of shoulder instability and weakness. While therapeutic exercise is a standard treatment for functional impingement, no gold standard rehab protocol exists. […] Dr. Kuhn concluded that exercise was as effective as surgery in treating shoulder impingement and a home program can be as effective as supervised exercise. […] Exercises should include daily range of motion exercises and stretching. […] Scapular and rotator cuff strengthening with Thera-Band elastic resistance bands should be performed 3 times a week for 3 sets of 10 with a progressive increase in resistance and repetitions to 3 sets of 20.

• #2 Management of Shoulder Impingement Syndrome and Rotator Cuff Tears | AAFP

  https://www.aafp.org/pubs/afp/issues/1998/0215/p667.html

  In patients with stage I impingement, conservative treatment is often sufficient. Conservative treatment involves resting and stopping the offending activity. It may also involve prolonged physical therapy. Sport and job modifications may be beneficial. Nonsteroidal anti-inflammatory drugs (NSAIDS) and ice treatments can relieve pain. Ice packs applied for 20 minutes three times a day may help. A sling is never used, because adhesive capsulitis can result from immobilization. […] Once the acute pain resolves, a specific strengthening program for the rotator cuff is recommended for prevention of future injuries. The motions of the rotator cuff that are emphasized for strengthening are internal rotation, external rotation and abduction. It is important to remember that the function of the rotator cuff, in addition to generating torque, is to stabilize the glenohumeral joint; thus, stronger rotator cuff muscles result in better glenohumeral joint stabilization and less impingement. A typical initial exercise program involves the use of 4 to 8 oz weights, with 10 to 40 repetitions performed three to five times a week.

• #2 Shoulder Injury Prevention – Peak Performance Physical Therapy and Sports Medicine

  https://reachyourpeakpt.com/shoulder-injury-prevention/

  Shoulder Injury Prevention […] So what should I do to keep my shoulders strong and mobile? Here is a series of exercises that promote thoracic spine mobility, scapular muscle strength, rotator cuff strength and improved motion of the shoulder. […] […] Thoracic Spine Mobility Begin in a split stance position with your outer leg as the forward leg. Place a towel roll between your front leg and the wall to keep hips centered. Place the inside arm against the wall and use the outside arm as a guide to open up. Use the inside arm as leverage to push further into rotation. Take a deep breath at the end of your rotation to push more into the stretch. Perform 3 sets of 5 repetitions each side. […] Ys Lie on your stomach and lift arms overhead in a Y position. Begin with arms resting on the floor then lift up towards the ceiling and hold for 3s then lower slowly back down. Perform 3 sets of 8 repetitions.

• #2 Shoulder Injury Prevention – Peak Performance Physical Therapy and Sports Medicine

  https://reachyourpeakpt.com/shoulder-injury-prevention/

  Ts Lie on your stomach and lift arms overhead in a T position. Begin with arms resting on the floor then lift up towards the ceiling and hold for 3s then lower slowly back down. Perform 3 sets of 8 repetitions. […] Chest Supported Row This can be performed with or without weights. Support your chest on the bench and keep your next neutral (look at the floor or rest forehead on bench). Pull hands or weights toward your hips, hold at the top for 3 seconds then lower back to starting position. Perform 3 sets of 8 repetitions. […] Serratus Press Begin by anchoring the band to something sturdy. Hold the band in hand with your elbow in a fixed position. Push against the band by protracting or pushing your shoulder blade forward, then slow retract shoulder down and in. Perform 3 sets of 12 repetitions. […] Snow angels Begin by lying on your stomach with arms at your side. Lift arms off the floor and continue slow and controlled through snow angel motion until arms are overhead, then slowly return to start position with arms by your side. Perform 3 sets of 8 repetitions.

• #2 Prevention and treatment of shoulder impingement | Human Kinetics

  https://humankinetics.me/2017/09/05/prevention-and-treatment-of-shoulder-impingement/

  Shoulder decompression surgery can be performed. Jane is working on a future post with a video demonstrating this. Prophylactically and unless the condition is considerably advanced, non-invasive treatments are a useful first intervention. An overall four-step approach is helpful: […] An obvious, first step in treatment is to eliminate arm movements that bring on symptoms. […] Overhead weight training, throwing and racket sports are obvious examples of activities likely to aggravate symptoms of shoulder impingement. […] The second step in treatment could be to change thoracic posture. […] A third step is for the client to adopt a position in which the scapulae rest neutrally as opposed to in a protracted position. […] The fourth step sometimes gets overlooked, therefore most noteworthy. It is to reduce internal rotation of the humerus.

• #2 Management of Shoulder Impingement Syndrome and Rotator Cuff Tears | AAFP

  https://www.aafp.org/pubs/afp/issues/1998/0215/p667.html

  Patients with stage II impingement may require a formal physical therapy program. Isometric stretches are useful in restoring range of motion. Isotonic (fixed-weight) exercises are preferable to variable weight exercises. Thus, the shoulder exercises should be done with a fixed weight rather than a variable weight such as a rubber band. Repetitions are emphasized, and a relatively light weight is used. Sometimes, sports-specific techniques are useful, particularly when strengthening the throwing motion, the serving motion or swimming motions. In addition, physical therapy modalities such as electrogalvanic stimulation, ultrasound treatment and transverse friction massages can also be helpful.

• #2 Top 5 Exercises for Shoulder Impingement – Surrey Physio

  https://www.surreyphysio.co.uk/top-5/top-5-exercises-for-shoulder-impingement/

  3. Shoulder Extension with Band […] Loop an exercise band around a door or other stable object at about chest level. 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. […] 4. Serratus anterior dumbbell punch […] Lying on your back, holding a dumbbell in each hand, push the dumbbell upwards towards the ceiling. Make sure you keep your elbows straight, and as you push them upwards, your shoulder blades will lift off the bench. Strengthening the serratus anterior muscle will help to stabilise your shoulder blade when you elevate your arm. Try 12 -20 reps 3-5 times daily. […] 5. Supported Mobilisation – Wall Slide […] Stand facing a wall. Turn your arms outward slightly to rest the outside of your fists on the wall. Transfer weight on to the opposite leg to your painful shoulder as you elevate your shoulders. Transfer weight into the back leg as you bring your arms back down. This exercise helps to facilitate movement while unloading pressure on the shoulder. Try 12 -20 reps 3-5 times daily.

• #2 Shoulder Injury Prevention Program For The Overhead Athlete

  https://theprehabguys.com/shoulder-injury-prevention-program/

  Are you an overhead athlete looking for a shoulder injury prevention program? This article will highlight some of the exercises and programming from a 7-month, 3-phase overhead shoulder injury prevention program. This program was designed for in-season handball players, however, these principles will apply to any overhead athlete. […] The program was developed to improve: 1. Shoulder internal rotation (IR) 2. Shoulder external rotation (ER) 3. Scapular muscle strength 4. Kinetic chain & Thoracic Spine mobility […] Results of this study demonstrated a 28% lower risk of shoulder problems & 22% lower risk of substantial shoulder problems in the intervention group compared with the control group who performed routine warm-ups. […] Are you an overhead athlete or someone who partakes in overhead exercises? If so, this is the perfect program for you! Overhead stability requires multiple moving body parts working together in synchrony. Without adequate motion, stability, strength, and power in the right places, you run the risk of exposing other body regions to excessive strain.

• #2 Shoulder Pain Prevention Options: Strategies for Reducing Risk – myPhysioSA

  https://myphysiosa.com.au/shoulder-pain-prevention-options/

  An ergonomic environment and proper techniques in physical activity are essential. […] Combining rest and professional advice enhances shoulder health and safety. […] Maintaining proper posture is crucial to preventing shoulder pain. It ensures that muscles and ligaments function within their optimal range, preventing unnecessary strain. […] To reduce the risk of shoulder injuries, individuals should consider the following adaptations: Break tasks into shorter segments with rests in between. Use ergonomic tools. […] Use proper lifting techniques with knees bent and back straight. Seek assistance if needed. […] Adjust desk setup for ergonomic support. Incorporate exercises to strengthen shoulder-supporting muscles. […] In the context of shoulder pain prevention, one crucial strategy is avoiding activities that pose a high risk of injury. This approach entails understanding which behaviours are considered high-risk and modifying activities to minimise potential harm. […] By identifying and modifying high-risk behaviours, the potential for shoulder pain and injury can be significantly reduced.

• #2 Activities to Avoid During Your Shoulder Impingement Treatment | Personalized Orthopedics of the Palm Beaches

  https://www.popb.md/2021/05/07/activities-to-avoid-during-your-shoulder-impingement-treatment/

  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. […] 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. […] 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.

• #2 Shoulder Impingement Syndrome – StatPearls – NCBI Bookshelf

  https://www.ncbi.nlm.nih.gov/books/NBK554518/

  Lifestyle modification such as living within the window, wherein movements are restricted to the anterior portion of ones body in an approximate 2 to 3 feet rectangle, with attempts to minimize reaching overhead or behind the back is beneficial. […] Treatment and recovery from shoulder impingement syndrome rely heavily on interprofessional healthcare interaction.

• #2 How to Prevent Shoulder Injuries

  https://www.webmd.com/pain-management/how-to-prevent-shoulder-injuries

  The good news is that shoulder problems often can be fixed without surgery. Still, its best to avoid the problem in the first place. Here are some ways to do that. […] Listen to your body. If your shoulder gets sore after any activity, dont ignore it. If the pain is serious and doesnt go away, see your doctor. Theres no need to tough it out. You just might make things worse. […] Stay in shape. Keep your body in good physical shape with regular exercise and a healthy diet. Its a way to stay well and it can help you avoid injury. […] Exercise the right way. Warm up before you work out. Start slowly if you havent done a sport or an activity in a while. Learn how to lift weights the right way. Dont lift too much. […] Watch out at work. Make sure you dont injure your shoulder on the job.

• #2 Shoulder Impingement Causes, Symptoms, and Treatments

  https://www.upmc.com/services/orthopaedics/conditions/shoulder-impingements

  Shoulder impingement is more common in athletes and people who use their shoulder muscles at work. […] Follow these tips to avoid shoulder impingement: If you experience pain in the shoulder, take a break from whatever movements increase pain. Sit with your shoulders back. Hunching or slouching limits the space for your rotator cuff. Stretch your shoulder muscles often. Strengthen all of your shoulder muscles to reduce the strain on one part. A personal trainer or physical therapist can help. […] Seek treatment when you notice shoulder impingement symptoms, so you can prevent your shoulder problem from getting worse.

• #2 Shoulder Impingement / rotator cuff problems – Training – TrainerRoad

  https://www.trainerroad.com/forum/t/shoulder-impingement-rotator-cuff-problems/66554

  You need to have an MRI done to see soft tissue issues. […] I’ve decreased my impingement pain by never doing any internal rotation types of exercises and only doing external rotation types of exercises. External stretching the shoulder helps too. […] A great PT (or two) with experience helps tremendously. […] Be assertive and persistent with your Doctor. Don’t tolerate indifference. It’s your life, mental and physical wellbeing. […] Yes, a great PT helps! […] After a lot of PT, a few cortisone shots, it eventually got better. […] I think it was more than a year into the process where I made the sleeping change – I had been doing all the exercises, etc for many months with no improvement before I changed how I slept. […] The treatment for either would be the same. 2 weeks of anti-inflammatories (naproxen) to calm it down, and about 6 weeks of PT. No sleeping on my right side, no tennis or weights for a month.

• #3 Top 5 Exercises for Shoulder Impingement – Surrey Physio

  https://www.surreyphysio.co.uk/top-5/top-5-exercises-for-shoulder-impingement/

  Shoulder impingement can be caused by a variety of factors, including the shape of the acromion, repetitive compression (E.g., overhead sports/activities), aging of the tendon, fraying of the rotator cuff tendons and inflammation of the bursa (small fluid sacs) can contribute. Whereas secondary shoulder impingement is characterised by onset of impingement during shoulder motion. Mostly related to the weakness of the shoulder blade muscles (rotator cuff) and potential weakness of the trapezius and serratus anterior muscles which all affect the movement of the arm and shoulder blade. […] Most commonly shoulder impingement syndrome is seen in individuals who engage in sports or work activities that involve repetitive overhead movements such as swimming, carpentry, hairdressing, painting and decorating, amongst others. Other environmental risk factors that may contribute to impingement syndrome includes lifting heavy loads, infection, smoking and previous shoulder injuries. The prevalence of shoulder impingement rises with age with most experiencing this condition in their 6th decade of life.

• #3 Rotator Cuff and Shoulder Conditioning Program – OrthoInfo – AAOS

  https://orthoinfo.aaos.org/en/recovery/rotator-cuff-and-shoulder-conditioning-program/

  Strengthening the muscles that support your shoulder will help keep your shoulder joint stable. Keeping these muscles strong can relieve shoulder pain and prevent further injury. […] Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. […] This shoulder conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders. Performing the exercises 2 to 3 days a week will maintain strength and range of motion in your shoulders. […] You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising. […] Use a weight that makes the last few repetitions difficult, but pain-free.

• #3 Reddit – The heart of the internet

  https://www.reddit.com/r/AdvancedFitness/comments/9s3glq/a_quick_guide_to_preventing_shoulder_pain/

  Keep in mind, these are all strengthening exercises. […] Also, keep in mind that thoracic mobility is VERY important for shoulder and more specifically, scapular mechanics. […] If you’re having shoulder pain, I HIGHLY recommend going to a professional to have it looked at to make sure it’s not anything serious and or pathologic.

• #3 Shoulder Pain Prevention 101: Tips for a Healthy Future | Blog

  https://southsherbrook.com/shoulder-pain-prevention-101-proven-tips-for-a-healthy-future/

  Shoulder pain can be a debilitating condition that interferes with everyday activities. Fortunately, recent studies from physiotherapy suggest that specific prevention strategies can play a vital role in maintaining long-term shoulder health. […] Maintain Good Posture: According to recent research, maintaining good posture can help to prevent shoulder pain. Proper alignment reduces strain on your shoulder muscles and prevents injuries. […] Engage in Regular Shoulder-Strengthening Exercises: Several studies emphasize the importance of strengthening shoulder muscles to prevent pain and injury. […] Avoid Repetitive Shoulder Movements: Repetitive movements can cause overuse injuries in your shoulder. Our physiotherapists suggest regular breaks if your job or hobby involves repetitive shoulder movements. Incorporate stretching exercises during these breaks to maintain shoulder flexibility and health. […] Always consult our physiotherapist before starting any new exercise regimen or making significant lifestyle changes.

• #3 Prevention and Treatment For Common Shoulder Injuries

  https://www.hiranandanihospital.org/blog-details/how-to-prevent-and-treat-common-shoulder-injuries-and-conditions

  Prevention is key when it comes to shoulder injuries. By following these preventive measures suggested by our shoulder injury surgeons in Mumbai, you can reduce the risk of developing shoulder pain causes. […] Before doing any exercise, it’s important to get your body ready by doing some movements that help warm up your muscles and increase blood flow. Dynamic stretches like arm circles and shoulder rotations are good because they make your joints more flexible and reduce the risk of injury. […] Maintain proper posture and body mechanics throughout the day. Slouching should be avoided. Our best Shoulder injuries surgeon in Mumbai says there will be more stress on your shoulders if try to move heavy objects, so utilize your legs instead of putting too much strain on your shoulders. […] Give your upper body time to rest and recover after exercising. It is suggested to take 1-2 days off from upper body workouts each week. you should pay attention to how your body feels and cut back on how much you exercise if you have ongoing shoulder pain or discomfort. This way, you can avoid injury and keep your upper body healthy and strong.

• #3 Shoulder Injury Prevention Techniques | Results Physiotherapy

  https://www.resultspt.com/blog/posts/shoulder-injury-prevention-techniques

  Warming up and stretching before and after workouts can help you prevent future shoulder injuries and spur on the recovery process after a strenuous workout. […] The next best method to prevent future shoulder injuries from occurring is to simply listen to your body. […] We ask our shoulders to do a lot, which is why its important to do all that you can to reduce the likelihood of sustaining future shoulder injuries whenever you can.

• #3 Shoulder Injury Prevention Program For The Overhead Athlete

  https://theprehabguys.com/shoulder-injury-prevention-program/

  Are you an overhead athlete looking for a shoulder injury prevention program? This article will highlight some of the exercises and programming from a 7-month, 3-phase overhead shoulder injury prevention program. This program was designed for in-season handball players, however, these principles will apply to any overhead athlete. […] The program was developed to improve: 1. Shoulder internal rotation (IR) 2. Shoulder external rotation (ER) 3. Scapular muscle strength 4. Kinetic chain & Thoracic Spine mobility […] Results of this study demonstrated a 28% lower risk of shoulder problems & 22% lower risk of substantial shoulder problems in the intervention group compared with the control group who performed routine warm-ups. […] Are you an overhead athlete or someone who partakes in overhead exercises? If so, this is the perfect program for you! Overhead stability requires multiple moving body parts working together in synchrony. Without adequate motion, stability, strength, and power in the right places, you run the risk of exposing other body regions to excessive strain.

• #3 Shoulder Impingement Rehabilitation Exercise Protocol – Performance Health Academy

  https://www.performancehealthacademy.com/shoulder-impingement-rehabilitation-exercise-protocol.html

  Use manual therapy techniques with exercise interventions. […] Patients should receive supervised exercise 2 to 3 times a week with manual therapy; patients who no longer need manual therapy and are proficient in exercise programs can perform their exercises at home. […] These guidelines can help clinicians develop evidence-based rehabilitation protocols for shoulder impingement. […] Thera-Band elastic resistance bands are an important component of both in-clinic and home-based exercises for shoulder impingement.

• #3 Shoulder Injury Prevention Tips

  https://ergo-plus.com/shoulder-injury-prevention-tips/

  Shoulder MSDs are associated with postures that place heavy loads on its muscles and tendons. […] Ergonomic design principles for shoulder injury prevention: Place items and parts between shoulders and waist height. […] Prevention tools and techniques for shoulder injury prevention: Use proper body mechanics and work technique. […] At the first signs of excessive fatigue and discomfort, employees should be trained to recognize it and strongly encouraged to report it.

• #3 Shoulder Impingement / rotator cuff problems – Training – TrainerRoad

  https://www.trainerroad.com/forum/t/shoulder-impingement-rotator-cuff-problems/66554

  You need to have an MRI done to see soft tissue issues. […] I’ve decreased my impingement pain by never doing any internal rotation types of exercises and only doing external rotation types of exercises. External stretching the shoulder helps too. […] A great PT (or two) with experience helps tremendously. […] Be assertive and persistent with your Doctor. Don’t tolerate indifference. It’s your life, mental and physical wellbeing. […] Yes, a great PT helps! […] After a lot of PT, a few cortisone shots, it eventually got better. […] I think it was more than a year into the process where I made the sleeping change – I had been doing all the exercises, etc for many months with no improvement before I changed how I slept. […] The treatment for either would be the same. 2 weeks of anti-inflammatories (naproxen) to calm it down, and about 6 weeks of PT. No sleeping on my right side, no tennis or weights for a month.

• #3 Activities to Avoid During Your Shoulder Impingement Treatment | Personalized Orthopedics of the Palm Beaches

  https://www.popb.md/2021/05/07/activities-to-avoid-during-your-shoulder-impingement-treatment/

  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. […] 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: […] 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).

• #3 Shoulder impingement

  https://www.nhs.uk/conditions/shoulder-impingement-syndrome/

  follow any exercises from your GP or physiotherapist as early as you can […] do not carry on with activities that caused your shoulder pain or involve repeatedly lifting your arm above your head (such as swimming or playing tennis) […] A physiotherapist can also help with shoulder impingement. They can suggest exercises to help your range of movement and reduce pain. […] steroid injections which may relieve pain if rest and exercises do not help on their own […] surgery to widen the space around the tendon to prevent it rubbing on the tissue or bone

• #3 Preventing Shoulder Impingement: Tips for Injury Prevention

  https://nationalphysicaltherapy.com/preventing-shoulder-impingement-exercises-and-tips-for-injury-prevention/

  Subacromial pain syndrome (SAPS) commonly referred to as shoulder impingement, is an ailment characterized by pain and discomfort in the shoulder joint, which can significantly hinder daily activities and diminish overall quality of life. However, theres good news: preventative measures such as exercises and stretches can play a crucial role in preventing shoulder impingement. […] Exercise is not only beneficial but is also essential for maintaining shoulder health. Engaging in regular exercises tailored to prevent shoulder impingement can yield numerous benefits, which extend beyond just the shoulder joint itself. […] Perhaps the most significant benefit of exercise is the benefit of preventing shoulder pain. By strengthening muscles, improving flexibility, and promoting proper alignment, individuals can mitigate the factors contributing to impingement, ultimately reducing their risk of injury. […] In addition to these exercises, its important to consult with our team for personalized guidance and support in your shoulder impingement prevention journey.

• #3 Risk factors and prevention strategies for shoulder injuries in overhead sports: an updated systematic review | Journal of Experimental Orthopaedics | Full Text

  https://jeo-esska.springeropen.com/articles/10.1186/s40634-022-00493-9

  Also, moderate evidence was detected for the gender as a further non-modifiable shoulder injury risk factor. […] We revealed moderate evidence for the shoulder rotational strength and scapular dyskinesia being associated with the shoulder injury risk. […] Finally, our review shows moderate evidence that performing shoulder prevention programmes reduce the injury risk in overhead sports. […] From a practical point of view, these factors can be used as a framework to design injury screening tests and prevention strategies that should then be adapted for each overhead sport and subpopulation.

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