Common Rotator Cuff “Shoulder” Injury

If you are under the age of 40 and play a sport that requires one sided activity, such as tennis and throwing a ball you have a good chance of injury to one of the rotator cuff muscles called the subscapularis. It’s the most common shoulder injury for active people under the age of 40.
The subscapularis muscle helps you open a jar, hug someone, lift things, clap your hands and complete the forehand and serving actions in tennis. It’s the most common rotator cuff to be injured, however it is the strongest of all 4 rotator cuffs muscles.

How do you know if you have a subscapularis injury or rotator cuff injury?
Pain is often felt at the back of the arm and not in front of the shoulder due to the referred pain pattern for the subscapularis.
Also, when you laterally rotate your arm with your elbow bent at 90 degrees, i.e. the motion of a forehand swing in tennis. This motion will be painful to execute.

What to do for treatment?
1. REST!
2. Seek a massage therapist who can accurately determine you have a subscapularis injury. Most therapist who are trained in sports massage, orthopedic massage and/or Neuro-muscular therapy can do this assessment test for you. He or she will take you through the range of motion test, palpate and help you gently stretch the subscapularis to specifically locate the injury.
3. Be prepared to block your schedule for several treatment sessions for a 6 week period of treatments. The number of sessions will depend on the severity of the injury. Two per week is optimum.

4. Slowing getting back into your active routine after completion of all treatment sessions and when pain is gone and range of motion is restored.
Why? Subscapularis is the strongest muscle of the rotator cuff group and is also “submerged” against the underside of the scapula (shoulder blade). Home care between sessions is the key to a quick recovery.

Making the Most of Your Massage

Clients always ask me, “What can I do on my own to keep feeling this good after my massage?”  I respond saying, “Just like when you exercise on a consistent schedule you become stronger. Massage has cumulative benefits when you receive on a frequent and consistent basis.” “The more consistent you are with exercising, the stronger you become. The more frequent you receive massage, the more time your body will maintain the benefits, help to prevent injuries and allow you to maintain a healthy regime to perform your daily activities with less stress.”  Besides keeping up a consistent schedule of massage therapy you can enhance the benefits of each session by drinking water, stretching each day, keeping up with your exercise (but not after your massage on the same day you receive the massage).  Being mindful of your body after your session is key.  In an ideal world it would be best to allow a couple of hours after your session to “go with what your body tells you do.” Taking a nap or going for a walk are two examples. However, when your time is limited, the best protocol I always do for myself and recommend to my clients, is drinking plenty of water in the first hour after the massage and plenty of deep breathing.  The key is just slowing down enough to listen to your body.  Deep breathing is key.

How often to receive your massage therapy?

Once a month…if you are in good health and minimal muscular discomfort on a daily basis

Twice a month…if you experience nagging pain that just doesn’t seem to go away with whatever you try to do to resolve it.

Once a week…if you experience consistent and chronic muscular stiffness and pain. Once you begin to feel the pain has shifted to just nagging and you have more movement, then switch to twice a month. Once the nagging phases into minimal discomfort and you can go back to 95%  of your daily activities, once a month.  Maintenance = Once a month

Healthy Info for a Healthy Start to 2012

Understanding the Healing Process of the Body…”very informative”

The Benefits of Moderate Pressure Massage…”profound”

Simple ways to Beat Seasonal Stress…”common sense”

Thinking your way to Health…”fun and positive”

Click the link below.

Enjoy!

www.abmp.com/bodysense/winter-2011