The Power of Strength Training for Shoulder Tendon Injuries: A Guide to Recovery


By Spencer Davis

The Power of Strength Training for Shoulder Tendon Injuries: A Guide to Recovery

If you’ve experienced a shoulder tendon injury, you’re probably familiar with the discomfort and limitations that it can bring to your daily life. Simple tasks like lifting groceries or reaching for objects can suddenly become painful challenges. But fear not, because there’s a silver lining in the form of strength training.
In this guide, we’ll explore the benefits of strength training for shoulder tendon injuries and address some common questions you may have along the way.

Common Causes of Shoulder Tendon Injuries
Understanding the common causes of shoulder tendon injuries can help you prevent future occurrences and manage your recovery effectively. Here are some factors that may contribute to shoulder pain:

  • Muscle Imbalances: Weakness or imbalance in the muscles surrounding the shoulder joint, such as the rotator cuff muscles can result in improper shoulder mechanics and increased susceptibility to tendon injuries.
  • Overuse or Repetitive Movements: Engaging in repetitive overhead motions or activities that strain the shoulder such as throwing, swimming, or weightlifting can lead to overuse injuries of the shoulder tendons over time.
  • Trauma or Acute Injury: Direct trauma or sudden impacts to the shoulder, such as falls or collisions, can cause acute injuries to the shoulder tendons, including tears or strains.
  • Age-related Changes: As we age, the tendons in our shoulders may undergo degenerative changes, becoming less elastic and more prone to injury.
  • Lack of Warm-up or Cool-down: Skipping proper warm-up and cool-down routines before and after physical activity can increase the risk of injuring the shoulder tendons.
  • Inadequate Rehabilitation: Failing to properly rehabilitate a previous shoulder injury can lead to lingering weakness or instability, predisposing the shoulder to further injury.

By identifying and addressing these underlying factors, you can take proactive steps to protect your shoulder health and reduce the risk of future tendon injuries. Additionally, working closely with a physiotherapist can help you develop a tailored rehabilitation program to address any existing issues and prevent recurrence.

When should I start exercising after experiencing a shoulder tendon injury?

It’s natural to want to give your shoulder some time to rest after an injury, but it’s also essential to start gentle exercises as soon as you can. In the initial stages of recovery, your focus should be on gentle movements and stretches to maintain flexibility and prevent stiffness. As your shoulder pain starts to settle down, you can gradually introduce strength training exercises under the guidance of a physiotherapist.

What kind of exercises should I be doing after experiencing a shoulder tendon injury?
The key to effective shoulder tendon injury rehabilitation is a combination of mobility exercises, and gradually progressed strengthening exercises. Here are some examples of exercises you may include:

  • Mobility Exercises: Gentle shoulder rolls, pendulum swings, and wall walks can help improve range of motion and reduce stiffness.
  • Strengthening Exercises: Once your shoulder can tolerate it, you can start incorporating strength training exercises such as external rotations, shoulder presses, lateral raises, and rows. Start with light weights or resistance bands and gradually increase as your strength improves.
  • Functional Exercises: Include exercises that mimic everyday or sport-specific movements to help regain shoulder function. These may include reaching exercises, overhead movements, and activities that challenge stability.

Should I see a physiotherapist after experiencing a shoulder tendon injury?
Absolutely! A physiotherapist is a valuable resource in your recovery journey. They can assess your injury, provide personalised treatment plans, and guide you through appropriate exercises to promote healing and prevent further injury. Additionally, they can offer hands-on techniques such as manual therapy which may aid in your recovery and keep you on track with your exercises.

How long will it take to see results after starting strength exercises?
Patience is key when it comes to recovering from a shoulder tendon injury. While you may start to feel some improvement in your symptoms within a few weeks of starting strength exercises, significant progress may take several months. Consistency and adherence to your exercise program are crucial factors in achieving optimal results. Remember to listen to your body, progress at a pace that feels comfortable, and don’t hesitate to seek guidance from your physiotherapist if you have any concerns along the way.

Strength training can be a game-changer in the rehabilitation journey of shoulder tendon injuries. By incorporating targeted exercises, seeking professional guidance, and staying committed to your recovery plan, you can regain strength, mobility, and confidence in your shoulder. Stay proactive, stay consistent, and before you know it, you’ll be back to your usual activities with a stronger and healthier shoulder.

If you have experienced a shoulder injury, come and see one of our physiotherapists!
To book an appointment, click on the link below or in the top right corner. Alternatively, give our lovely client services team a call on 8352 3582! We can’t wait to chat about getting you better.

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