Shoulder Pain: Recovery Tips for Dancers with Tendon Injuries

Left shoulder pain and discomfort?

I am a dancer, and during practice, I performed some movements that involved pulling with my hands.
After a few repetitions, I suddenly felt discomfort, with each pull causing sharp pain.
At that moment, I didn't think much of it, so I didn't apply ice or heat and didn't see a doctor.
After nearly three days, I noticed that lifting and applying force became very difficult, so I went to a rehabilitation clinic.
Initially, the doctor told me I had tendonitis and joint wear.
Having experienced several injuries before, I knew that taking too many medications wasn't good, so I didn't take any and diligently focused on rehabilitation.
However, after a week, there wasn't much noticeable improvement, so I asked the therapist who was treating me.
After reassessing my condition, the therapist informed me that I likely had a sprain of the ligament beneath the acromion.
With her assistance, the significant pain subsided quickly.
I am still continuing with rehabilitation, but the degree of recovery seems to have plateaued compared to the noticeable improvements I saw in the first two weeks.
I can perform general lifting and pulling without issues, but sometimes I still experience weakness.
When the weather is cold or after practice when my body cools down, my shoulder starts to hurt, and carrying a backpack for a long time also causes pain.
I would like to ask how much longer it might take for me to fully recover if I continue to diligently do rehabilitation (almost every day, sometimes skipping a day).
Currently, I am undergoing ultrasound therapy and heat treatment.
If the same injured area causes pain when the weather gets cold but doesn't affect my overall activity, does that mean it hasn't healed? What else can I do or eat to aid my recovery? Additionally, what should I avoid doing? Thank you, doctor, for your patience in reading this.

Taolebi, 10~19 year old female. Ask Date: 2016/03/02

Dr. Yin Xinbei reply Rehabilitation

If it is indeed a ligament sprain, it typically requires a longer recovery time compared to a muscle strain.
Initially, progress may be quite noticeable, but as you approach full recovery, you may encounter a plateau where it feels like rehabilitation exercises or even the absence of them yield similar results.
These phenomena are common, as the final stages of recovery are inherently slow.
Based on your description of experiencing pain that does not affect overall activity but worsens in cold weather, it is likely that you are currently in this stage.
As long as you still feel pain (during stretching or localized pressure) or experience discomfort during ultrasound treatment at the injury site, it indicates that you have not fully recovered.
It is advisable to continue treatment patiently until these symptoms resolve.
However, the duration of recovery can vary significantly based on individual constitution, the nature of work, and the severity of the initial injury, so I cannot provide a precise timeline.
In the meantime, applying heat to the injured area at home (for 15-20 minutes each time) can help accelerate tissue repair.
You should also avoid movements or loads that provoke pain.
Wishing you a speedy recovery.

Reply Date: 2016/03/02

More Info

Shoulder pain, particularly for dancers who rely heavily on their upper body for movement, can be a significant concern, especially when it involves tendon injuries or ligament strains. Based on your description, it seems you may be dealing with a shoulder ligament strain, which can take time to heal properly. Here are some recovery tips and insights that may help you navigate your rehabilitation journey.

Understanding Your Injury
From your account, it appears that you initially experienced discomfort during a specific movement, which later escalated into pain and difficulty with lifting and exerting force. This progression is common in tendon and ligament injuries, where initial symptoms may be mild but can worsen if not addressed promptly. The fact that you have been diligent with rehabilitation is commendable, but it’s essential to understand that recovery from ligament injuries can be a slow process.

Recovery Timeline
The recovery timeline for ligament injuries varies significantly based on several factors, including the severity of the injury, your overall health, and how well you adhere to rehabilitation protocols. Generally, minor ligament strains may take a few weeks to heal, while more severe strains could take several months. Given that you are experiencing persistent symptoms, it is crucial to continue your rehabilitation exercises consistently, as this will facilitate healing and restore strength.

Rehabilitation Strategies
1. Continue Physical Therapy: Since you are already engaged in physical therapy, ensure that you communicate openly with your therapist about your symptoms. They can adjust your rehabilitation program to include exercises that promote flexibility, strength, and stability in the shoulder joint.

2. Ice and Heat Therapy: While you mentioned not using ice initially, it can be beneficial to apply ice to the affected area after activities that exacerbate your pain. Ice helps reduce inflammation and numbs the area, providing relief. Heat therapy can be used before exercises to warm up the muscles and improve blood flow.

3. Strengthening Exercises: Focus on strengthening the rotator cuff and shoulder stabilizing muscles. Exercises such as external rotations, scapular squeezes, and wall slides can be beneficial. However, ensure that you perform these exercises under the guidance of your therapist to avoid aggravating your injury.

4. Gradual Return to Activity: As you start feeling better, gradually reintroduce dance movements into your routine. Pay attention to your body’s signals; if you experience pain, scale back and consult your therapist.

5. Nutrition and Hydration: A balanced diet rich in anti-inflammatory foods (like fatty fish, nuts, fruits, and vegetables) can support your recovery. Staying hydrated is also crucial for tissue repair.

What to Avoid
1. High-Impact Activities: Avoid any movements that place excessive strain on your shoulder, especially those that involve heavy lifting or overhead motions until you have fully recovered.

2. Ignoring Pain: If you experience pain during specific movements, do not push through it. Pain is a signal from your body that something is wrong, and ignoring it can lead to further injury.

3. Prolonged Inactivity: While rest is essential, complete inactivity can lead to stiffness and weakness. Engage in gentle movements and stretches as advised by your therapist.

Conclusion
In summary, recovery from a shoulder ligament injury requires patience and a structured approach. Continue your rehabilitation exercises, communicate with your therapist, and listen to your body. If you notice that your symptoms do not improve or worsen, it may be wise to seek further evaluation from a healthcare professional, such as an orthopedic specialist. Remember, healing takes time, and with consistent effort, you can return to dancing stronger than before.

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