| Arm and shoulder injuries can be acute (e.g. occur in | | | | misalignment or bone fracture). More serious fractures |
| an instant during an accident, bone fracture) or chronic | | | | or ligament tears may require six to eight weeks of |
| (e.g. overuse, bursitus) and classified as mild, moderate | | | | rest and at least three weeks of rehabilitation to |
| or severe. Tendon injuries (strains) and ligament injuries | | | | restore the function of the shoulder. |
| (sprains) are classified as first degree, second degree | | | | To reduce the risk of future injuries and ensure a |
| or third degree (worst). | | | | complete recovery, up to 3 months of conditioning with |
| The arm consists of two main parts; the upper arm | | | | more strenuous work out routines are then required. |
| with one main bone (the humerus) and the forearm | | | | The first priority is to get back the full range of motion |
| that has two bones (radius and the larger ulna). These | | | | of the shoulders by using simple stretching exercises. |
| are connected together by the elbow joint (described | | | | Some of these can also be turned into isometric |
| in a previous article) and connected to the body by the | | | | exercises by actively tensing instead of relaxing. |
| shoulder. The shoulder is actually composed of five | | | | Dumbbells provide a convenient way of progressively |
| joints that allow a great deal of mobility but also | | | | adding more weight to lift. A work out routine may |
| instability. Suffice it to say that there are a multitude of | | | | include the following: |
| muscles, ligaments and tendons that connect the | | | | 1. Stand in front of and facing away from, for example, |
| humerus to the scapula (shoulder blade), clavicle (collar | | | | a kitchen work top. Reach both hands behind you and |
| bone) and eventually the sternum (e.g. including the | | | | interlock your fingers lightly above the work top. Keep |
| ribs). | | | | both elbows slightly bent and slowly bend your knees |
| With such a complicated joint there are many potential | | | | so that both arms are rotated further behind you. Hold |
| injury mechanisms such as: | | | | a position for 10 seconds and then lower further and |
| 1. Fracture of the collar bone usually caused by a | | | | repeat until it is no longer possible to go any lower |
| direct impact on an outstretched arm when falling over | | | | without discomfort. |
| in sports like football. | | | | 2. Stand upright with a small towel in your right hand. |
| 2. Shoulder dislocation usually occurs in an anterior | | | | Place your left hand behind you as if you are trying to |
| (frontal) direction when the ligaments connecting the | | | | scratch the middle of your back. Bring your right elbow |
| humerus to the scapula are torn or stretched. | | | | above your right shoulder and bend your right forearm |
| Subluxation is a partial dislocation of just the main | | | | down so that your left hand can grasp the other end |
| shoulder joint. Typically these may be caused by a | | | | of the towel behind your back. Hold for 30 seconds |
| strong collision between athletes, falling over with an | | | | and then swap sides. |
| outstretched hand or a violent twist of the shoulder. | | | | 3. Stand upright next to a kitchen work top with the |
| 3. Ligament tears in for example, the connections | | | | body facing parallel to it. Rest your left arm on the top |
| between the collar bone, shoulder bone and sternum | | | | and move your right leg forward slightly into a small |
| (acromioclavicular and sternoclavicular separation). | | | | lunge. Straighten your right arm next to your side and |
| Typical causes include direct blows to the shoulder or | | | | move it away from your side until it reaches about 45 |
| sternum and falling over with an outstretched hand. | | | | degrees. Then move it straight back as far as possible. |
| 4. Bicep injuries, including tendon rupture (near the | | | | Rotate the whole arm about its axis so that your hand |
| shoulder joint), bruising and muscle strain. Typical | | | | rotates inwards and then outwards. Repeat on the |
| causes include overloading (e.g. weightlifting) and direct | | | | other side. |
| impacts (e.g. checks in hockey). | | | | 4. Stand upright with the feet slightly apart, knees |
| 5. Impingement syndrome is a chronic injury caused by | | | | slightly bent and a light dumbbell in the hand of each |
| repeated overhead movements (e.g. in swimming, golf, | | | | straight arm by your sides. Simultaneously slowly raise |
| weight lifting) damaging the long head of the biceps | | | | both straightened arms sideways until the dumbbells |
| tendon (connecting the biceps to the humerus at the | | | | reach shoulder height and then slower lower. Repeat |
| shoulder) and the subacromial bursa (i.e. a fluid filled | | | | at least 15 times. |
| sack in the shoulder to reduce friction between soft | | | | 5. Lying on your back on a weight bench rest a single |
| tissues). The space between the rotator cuff (a group | | | | dumbbell on your chest with both hands grasped |
| of muscles and tendons securing the arm in the | | | | around the handle. Straighten your arms so that the |
| shoulder joint) and part of the shoulder bone | | | | dumbbell is held above your groin and then slowly |
| (acromion) is reduced and this leads to pain and loss of | | | | rotate both straightened arms above your face and |
| full motion (e.g. in raising the arm or reaching around to | | | | then behind your head as far as possible. Slowly return |
| the back). | | | | to the starting position above your groin and repeat at |
| 6. Rotator cuff and bicipital tendonitis both involve | | | | least 15 times. |
| inflamed tendons, the first usually caused by repetitive | | | | 6. Standing upright with your hands by your sides and |
| overhead movements (e.g. tennis, baseball) and the | | | | a dumbbell in each hand, slowly curl each arm so that |
| second by repetitive weight lifting with poor technique. | | | | the axis of each dumbbell starts facing forward and |
| 7. Frozen shoulder (adhesive capsulitis) occurs when | | | | ends up at 90 degrees to this. Keeping the elbows |
| abnormal bands of tissue form between joints to | | | | stationary and in line with your back alternate each |
| cause pain and loss of motion. Typical causes include | | | | arm at least 15 times. |
| scar tissue after surgery and repetitive soft tissue | | | | 7. Stand upright with a dumbbell in each hand but this |
| tearing around the glenohumeral joint (main shoulder | | | | time rest the axis of each one on your thighs in front |
| joint). | | | | of you. Without any twisting of the dumbbells slowly |
| As with other types of injury in sports, immediate | | | | and simultaneously raise your elbows until your upper |
| treatment should include RICER (Rest, Ice, | | | | arms are horizontal. Slowly lower and repeat at least |
| Compression, Elevation and specialist Referral) for | | | | 15 times. |
| three days and prompt medical care (e.g. for joint | | | | |