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Arm And Shoulder Injury Rehabilitation And A Home Workout Routine
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Arm And Shoulder Injury Rehabilitation And A Home Workout Routine

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Dr Mark Howard offers a brief overview of Arm and Shoulder injuries and an example workout routine for initial Arm and Shoulder rehabilitation and conditioning. …

Dr Mark Howard offers a brief overview of Arm and Shoulder injuries and an example workout routine for initial Arm and Shoulder rehabilitation and conditioning.

There are four stages for successfully treating minor injuries (first aid, inflammation treatment, rehabilitation, strength conditioning). A doctor will classify an Arm and Shoulder injury (e.g. acute, chronic, mild, moderate or severe) so that they can recommend the most appropriate initial treatment. However, injury recovery does not end with medical care.

It is important to follow up this treatment with rehab workout routines at home and strength conditioning with, for example, a personal trainer to restore muscle balance, strength, flexibility, balance and proprioception. This will significantly improve the chances of a full recovery and reduce the risk of re-injury. If you live in the Costa Blanca and have an Arm and Shoulder injury problem contact me for a chat about how I can help you with rehabilitation and conditioning.

Published in: Health & Medicine, Travel

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  • 1. Arm/Shoulder Injury Rehabilitation And A Home Workout Routine by Dr. Mark Howard Personal Trainer Costa Blanca work-out-routines.com
  • 2. Injury Rehabilitation • Four stages for successfully treating minor injuries 1. Fast first aid (3 minutes following S.T.O.P) 2. Inflammation treatment (3 days with R.I.C.E.R) 3. Rehabilitation (3 weeks with physio massage and a PT) 4. Strength conditioning (3 months with a PT) • This presentation provides a brief injury overview and an example workout routine for rehabilitation and conditioning
  • 3. Injury Classifications • Acute (e.g. due to an accident) or chronic (e.g. overuse over a period of time) • Mild, moderate or severe • Strains (i.e. tendon injury) and sprains (i.e. ligament injury) from 1st to 3rd degree (most severe with rupture) • A doctor will classify an injury so that they can recommend the most appropriate treatment
  • 4. Arm Anatomy • The upper arm has one main bone, the humerus, connected to the lower arm bones, the ulna and radius, via the elbow • The main arm muscles include the biceps and triceps in the upper arm and a complex mix of smaller forearm muscles • Important ligaments include the radial collateral and annular ligaments in the elbow • Important tendons include the ones connecting the biceps, triceps and pectoralis major (chest) to the main arm bones
  • 5. Shoulder Anatomy • The shoulder consists of five joints (not just one ball and socket) and some of the important bones include the clavicle (collar bone), scapula (shoulder blade) and sternum (ribs) • Muscles that stabilise the shoulders include the trapezius, deltoids, rhomboids and the rotator cuff group • Important ligaments include the glenohumeral ligaments (ball and socket humerus to scapula joint) and many others • Some of the tendons include the biceps brachii, teres minor supraspinatus, infraspinatus and subscapularis tendons
  • 6. Clavicle Glenohumeral joint Scapula Humerus Ulna Radius Arm/Shoulder Anatomy
  • 7. Arm/Shoulder Injury Examples • Clavicle and radius fracture; caused by a direct impact on an outstretched arm when falling over (e.g. football) • Shoulder dislocation; the main glenohumeral joint is displaced as the glenohumeral ligaments are torn or stretched. • Rotator cuff and bicipital tendonitis; inflamed tendons, caused by for example tennis and weight lifting with poor form rsp. • Impingement syndrome; if the biceps tendon and subacromial bursa are damaged, the space between the rotator cuff and acromion is reduced and interferes with shoulder joint motion
  • 8. Injury Rehabilitation Routine
  • 9. Arm/Shoulder Injury Conclusions • Follow 4 stages; first aid, inflammation treatment, rehabilitation and strength conditioning to avoid re-injury • Actively participate in your recovery e.g. do your own home workout routines and read up about your injury • Seek professional advice and help at ALL stages (i.e. recovery does not end with medical care!) • If you live in the Costa Blanca contact me for a chat about how I can help you with rehabilitation and conditioning (for muscle balance, strength, flexibility, balance, proprioception)
  • 10. Arm/Shoulder Injury Rehabilitation And A Home Workout Routine For more information and rehabilitation downloads please visit: work-out-routines.com