Effective Self-Rehabilitation Strategies for Tennis Shoulder Injuries

Tennis shoulder injuries

I have been experiencing shoulder pain since I didn't warm up before exercising.
It's not severe enough that I can't lift my arm above 90 degrees, but I can't use it too much.
What can I do for self-rehabilitation? If I go to the hospital, is surgery the only option? Also, in terms of practicality for exercise, is it better to train every day or every other day? I want to develop a training plan that maximizes practical results, not just for muscle building.
Thank you, doctor.

Jiejue, 10~19 year old female. Ask Date: 2005/06/18

Dr. Chen Xianchang reply Rehabilitation

(1) Shoulder injuries from sports are mostly tendon or ligament sprains.
Self-rehabilitation: 1.
Massage the Ba Xie points, as well as the junctions of the metacarpals and fingers.
2.
Perform pendulum exercises with the arm hanging down (for about ten minutes).
3.
Perform isometric muscle contractions (Bometnc) without moving the joints (for about fifteen minutes).
(2) Consider physical therapy for rehabilitation at the hospital; if there is no improvement or if shoulder abduction is less than 90 degrees after treatment, consider surgery.
(3) Daily practice is recommended.

Reply Date: 2005/06/18

More Info

When dealing with shoulder injuries, particularly those arising from sports like tennis, it's crucial to approach rehabilitation with a well-structured plan. Your situation, where you experience pain but can still lift your arm above 90 degrees, indicates that while there is discomfort, the injury may not be severe. However, self-rehabilitation should be approached cautiously to avoid exacerbating the injury.

Self-Rehabilitation Strategies
1. Rest and Ice: Initially, it's essential to give your shoulder some rest. Avoid activities that cause pain. Applying ice to the affected area for 15-20 minutes every few hours can help reduce inflammation and pain, especially in the first 48 hours after the injury.

2. Gentle Range of Motion Exercises: Once the acute pain subsides, you can begin gentle range of motion exercises. Pendulum swings, where you lean forward and let your arm hang down, can help maintain mobility without putting too much strain on the shoulder. Gradually increase the range of motion as tolerated.

3. Strengthening Exercises: After regaining some range of motion, you can incorporate isometric exercises, where you contract the muscles without moving the joint. For example, press your shoulder against a wall without moving it. This helps strengthen the muscles around the shoulder without putting stress on the joint.

4. Stretching: Incorporate gentle stretching exercises to improve flexibility. Stretching the shoulder muscles and surrounding areas can help alleviate tightness and improve overall function.

5. Therapeutic Modalities: If available, consider using heat therapy or electrical stimulation to promote healing and reduce pain. These modalities can be beneficial in the recovery process.

6. Gradual Return to Activity: As your shoulder improves, gradually reintroduce tennis-specific movements. Start with light practice, focusing on technique rather than intensity. Avoid overhead movements until you feel confident in your shoulder's stability and strength.

Professional Treatment Options
If self-rehabilitation does not yield significant improvement, or if your pain persists, it is advisable to consult a healthcare professional. A physical therapist can provide a tailored rehabilitation program that includes manual therapy, specific exercises, and modalities to facilitate recovery. Surgery is typically considered a last resort and is usually reserved for cases where conservative treatment fails or if there is significant structural damage.

Frequency of Training
Regarding your question about the frequency of training, it is generally recommended to practice regularly but with caution. Engaging in rehabilitation exercises daily can be beneficial, provided they are low-impact and do not exacerbate your pain. However, if you feel fatigued or experience increased pain, consider alternating days to allow for recovery. The key is to listen to your body and adjust your routine accordingly.

Conclusion
In summary, effective self-rehabilitation for a tennis shoulder injury involves a combination of rest, ice, gentle range of motion, strengthening exercises, and gradual return to activity. If symptoms persist, seeking professional guidance is essential. Remember, the goal is not just to return to play but to do so safely and sustainably. Always prioritize your body's signals and adjust your rehabilitation plan as needed.

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