Shoulder Impingement Syndrome is essentially a narrowing of space in your shoulder joint. So when spaces get even smaller this results in ‘pinching’ of the rotator cuff tendons. Most commonly the muscles : Supraspinatus and Biceps brachii long head are involved.

This pain occurs around the front/ side / back of the shoulder and commonly goes down the outside of the upper arm and may also travel up the neck.

This pinching causes pain that is usually worse with arm movements sideways and above the head. It can be sudden / gradual. Usually worsening when sleeping with the arm above the head. (Hence sleeping position is imperative).

The pain usually feels dull or achy when the arm is down by your side, and gets sharper as you start to move it.

How does it start?

Impingement syndrome doesn’t start the day you get the pain nor does it start the day you get diagnosed. You’ve probably had it for some time before the pain actually kicks in.

Factors commonly involved include:

– poor posture – slouched shoulders

-prior injury / repeated overhead work and activity

-there is also a higher occurrence in Men, Ages 25-40, and in athletes and Manual Labourers.

After having done these activities or this history – your shoulder space begins to narrow. This irritates the tendon eventually causes swelling and pain.

This can increase susceptibility to muscle / tendon fibre tearing with activity. Your body may also wrongly try to heal itself by transporting ‘hard calcium crystals’ to the site of injury – which only worsens the problem.

Impingement syndrome can be difficult to diagnose to a degree. thus seeing a Musculoskeletal pain specialist is key.

There are 3 stages, which each commonly affect different age groups:

Stage 1 : <25 years old – in this stage there is a lot of oedema and haemorrhage resulting from excessive overhead activities: it is reversible with appropriate care and exercise. Painful with activity.

Stage 2: between 25-40 years old – further Tendon damage due to repeated episodes of inflammation due to excessive ‘pinching’. Very painful with activity and at rest – resulting in little use of the shoulder.

Stage 3 : >40 years old – tendon degeneration, extra bone growth occurs, essentially This group is at higher risk for Tendon rupture. Progressive disability.

 

What can help before i see someone professional?

– Reduce your aggravating activity. You may be stressing the tendon too much with heavy weights at the gym or perhaps heavy work at the work site. So try and reduce the heavy lifting for 2 weeks to ease pressure.

-Ice pack – GET a ice pack wrapped in a towel onto the area of pain.

-Get the space back and prevent further narrowing. When sitting at work or walking upright, no matter where you are, repeatedly practice, flowing your shoulders into a good ARMY SOLDIER type upright posture – with your shoulder pushed halfway back and halfway down.

-Shoulder Rolls

 

 

It’s important to understand you yourself got into this pain. This also means… YOU YOURSELF CAN GET OUT OF IT??  Sometimes in life, it’s difficult and you may need some assistance. So here’s some more passive techniques to try…

-Skin Pinch – Imagine your pinching the meat off the bone ?.

-Massage and Trigger Point therapy. It will be very sore. So expect this. 

If this is too difficult or complex to understand for your partner to use their hand and massage. You can use a butter knife and some oil / Skin lotion and massage / spread the lotion onto the skin until its going light pink. This is a form of massage and may help relax some muscle tension in the upper shoulder.

 

 

Hope these brief simple techniques help you!