Shoulder Impingement: Causes, Symptoms, and Recovery
By Shikin Fadzullah & Irairawan
In our injury management and recovery series, we highlight common injuries, their causes, symptoms, and treatment strategies. This edition focuses on shoulder impingement, a condition that affects a wide range of individuals—from athletes to desk workers. Whether you're dealing with shoulder discomfort or looking to prevent future issues, this guide provides practical insights to help you understand and manage the condition effectively.
What is a Shoulder Impingement?
Shoulder impingement occurs when soft tissues such as tendons or bursae are compressed between the upper arm bone and the top of the shoulder blade. This causes irritation, inflammation, and pain, especially during overhead movement.
The condition is commonly graded by severity. Grade 1 involves mild inflammation without permanent damage. Grade 2 includes thickening or fraying of the soft tissues due to ongoing irritation. Grade 3 may involve structural damage or degeneration resulting from chronic compression.
What Causes Shoulder Impingement?
Shoulder impingement is often caused by repetitive movements or poor shoulder mechanics that develop over time. Common contributing factors include overhead activities such as swimming, tennis, or painting; poor posture like rounded shoulders; and muscle imbalances in the shoulder or upper back. Repetitive lifting or reaching above shoulder height, along with inherited bone structures that reduce joint space, can also increase the risk of impingement.
Signs and Symptoms
Symptoms may vary in severity but commonly include:
Pain in the front or side of the shoulder, especially during lifting.
Discomfort when reaching overhead or behind the back.
A feeling of weakness or fatigue in the shoulder.
A catching or pinching sensation with movement.
Night pain, particularly when lying on the affected shoulder.
Limited range of motion.
Managing Shoulder Impingement
Recovery from a Shoulder Impingement involves rest, targeted care, and progressive rehabilitation. Here are some key strategies to support a smooth recovery.
Rest and Pain Management:
In the early stages, reduce or avoid activities that aggravate the shoulder, especially overhead or repetitive arm movements. Apply ice for 15–20 minutes several times a day to ease pain, and use a warm compress before exercises to relax soft tissue. Ergonomic adjustments at work or during lifting can also reduce stress on the shoulder.
Exercises
Mobility Exercise (Shoulder Pendulum Swings)
Promoting smooth shoulder motion can ease stiffness and discomfort.
Instructions: Lean forward slightly and let the affected arm hang down. Gently swing it in circles for 30 seconds.
Stretching Exercise (Accross-the-Body Stretch)
These stretches improve flexibility in tight or restricted muscles.
Instructions: Bring one arm across the chest and hold it with the opposite hand. Hold for 20–30 seconds. Repeat 2–3 times.
Strengthening Exercise (Wall Push-ups)
Strengthening nearby muscles supports shoulder stability and recovery.
Instructions: Stand facing a wall and place your hands on it at shoulder height. Perform controlled push-ups. Start with 1–2 sets of 10 repetitions.
Gradual Return to Activity
As symptoms improve, gradually resume movement starting with low-impact tasks below shoulder height. Avoid sudden or uncontrolled arm motions until fully recovered.
Prevention Strategies
Preventing shoulder impingement involves strengthening, posture awareness, and proper movement habits:
Practice Good Posture: Keep your shoulders relaxed, back, and down—especially during desk work or prolonged sitting.
Take Frequent Breaks: Avoid staying in one position too long by moving and stretching frequently.
Strengthen the Shoulder: Maintain balance between mobility and strength.
Use Proper Lifting Techniques: Keep loads close to the body and lift with control.
Conclusion
Shoulder impingement can interfere with daily activities and athletic performance, but with consistent care and proper movement habits, it’s a manageable condition. Prioritise rest, controlled exercise, and good posture to support recovery. If symptoms persist, consult a qualified healthcare provider for personalised guidance.
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