4 Exercises to Avoid Worsening Shoulder Impingement Pain

Introduction

Welcome to Bowling Orthopaedics, your trusted source for sports medicine. If you're experiencing shoulder impingement pain, it's important to understand which exercises can potentially worsen your condition. In this comprehensive guide, we will discuss the 4 exercises you should avoid to prevent aggravating your shoulder impingement pain and provide expert advice for an effective recovery.

Understanding Shoulder Impingement

Shoulder impingement is a common condition that occurs when the tendons of the rotator cuff and the bursa become pinched or compressed between the bones of the shoulder. This can lead to inflammation, pain, and limited range of motion. A proper understanding of shoulder impingement is crucial to identifying exercises that may exacerbate the pain.

The 4 Exercises to Avoid

1. Overhead Shoulder Press

The overhead shoulder press is a popular exercise that primarily targets the deltoid muscles. However, it requires a significant range of motion, which can put excessive stress on the already compromised tendons in individuals with shoulder impingement. It is recommended to avoid overhead shoulder presses until the pain and inflammation have subsided.

2. Upright Rows

Upright rows involve lifting a barbell or dumbbells with a close grip, focusing on the muscles in the upper back and shoulders. Unfortunately, this exercise can worsen shoulder impingement by forcing the shoulders into an internally rotated position, increasing the risk of impingement. It's better to substitute upright rows with alternative exercises that do not place as much strain on the shoulders.

3. Behind the Neck Lat Pulldowns

The behind the neck lat pulldown is a popular exercise for targeting the latissimus dorsi muscles. However, it involves the same internally rotated shoulder position as upright rows, making it unsuitable for individuals with shoulder impingement. Instead, opt for front lat pulldowns or other lat exercises that allow a more natural shoulder position.

4. Bench Dips

Bench dips, which primarily engage the triceps muscles, require support from the shoulders. This exercise can exacerbate shoulder impingement pain due to the increased load and strain placed on the already irritated tendons. It is advised to avoid bench dips and consider alternative triceps exercises, such as triceps pushdowns or close-grip push-ups.

Alternative Exercises for Shoulder Impingement

While certain exercises should be avoided, it is important to continue strengthening the shoulder muscles to aid in the recovery process. Here are some alternative exercises that can be performed safely:

1. External Rotations

External rotations help strengthen the rotator cuff muscles without compromising the integrity of the shoulder joint. This exercise can be performed using a resistance band, dumbbells, or cable machines.

2. Scaption

Scaption involves lifting the arms diagonally in a plane between frontal and sagittal planes. This exercise targets the muscles within the rotator cuff and avoids excessive stress on the compromised tendons.

3. Wall Push-Ups

Wall push-ups are a modified version of traditional push-ups that allow for a more controlled and less demanding movement. This exercise helps strengthen the chest, shoulders, and triceps while reducing stress on the shoulder joint.

4. Isometric Shoulder Exercises

Isometric exercises involve holding a static position without joint movement. These exercises can be effective in strengthening the shoulder muscles without placing additional stress on the tendons.

Conclusion

Understanding the exercises to avoid when experiencing shoulder impingement pain is crucial for preventing further irritation to the affected area. By steering clear of exercises such as overhead shoulder press, upright rows, behind the neck lat pulldowns, and bench dips, you can promote the healing process and reduce discomfort. Remember to consult with a qualified healthcare professional, like the team at Bowling Orthopaedics, for personalized advice and treatment options to effectively address your shoulder impingement pain.

At Bowling Orthopaedics, we specialize in providing expert care for sports-related injuries and conditions. Our team of experienced professionals is dedicated to helping you overcome pain and regain full function. Contact us today to schedule a consultation and take the first step towards a pain-free life.