Treat Shoulder Tendonitis Before Its Too Late
Below is a MRR and PLR article in category Health Fitness -> subcategory Other.
Address Shoulder Tendonitis Before It Worsens
Overview
Shoulder tendonitis, if caught early, can be effectively treated and fully recovered from. Here's what you need to know about diagnosing and treating this condition.Understanding Shoulder Tendonitis
Shoulder tendonitis is the inflammation of the tendons around the shoulder's rotator cuff and upper bicep area. It's often caused by activities that require repetitive overhead movements. Common triggers include strength training, certain swimming strokes, racket sports like tennis and squash, cricket, and manual labor involving lifting.Early Symptoms to Watch For
Initial signs include mild pain where the upper bicep meets the shoulder, along with possible swelling and tenderness. Initially, pain may only occur under pressure, but as the condition progresses, it can happen anytime?"even at rest. Movement becomes restricted and painful.Recognizing the Development of Tendonitis
Pain when lifting heavy weights or playing sports could indicate developing tendonitis. If you suspect tendonitis, the first step is to halt the activity causing the pain for at least a week. Test your shoulder with very light weights afterward. If pain persists, you may have mild tendonitis.Initial Management Steps
Once identified, rest your shoulder for about three weeks, avoiding any potentially straining activities, even light lifting or sports. After resting, begin strengthening exercises to prevent recurrence.Strengthening Exercises
- Front Raises: Hold a light weight (1kg for males, 0.5kg for females) in your right hand, palm facing your body. With a straight arm, lift the weight in front of you to shoulder height. Perform 20 repetitions, then switch to your left hand.- Side Raises: Hold the same weight and lift it straight out to your side, keeping your arm straight. Do 20 repetitions, then switch to your left arm.
If you experience pain during these exercises, consult a doctor or physician.
Recovery and Prevention
If there's no pain during exercises, continue them daily for one to two weeks. Gradually increase the weight if they become easy, but don't overdo it. Within four to five weeks, you can likely return to your activities, but ease back slowly. Always warm up and stretch your shoulder for about ten minutes before and after.Key Takeaways
Shoulder tendonitis can become chronic if not addressed properly. Patience is crucial?"ensure your shoulder has adequate rest and recovery time before engaging in any demanding activities. Should your pain recur, seek professional medical advice.By following these steps, you can manage shoulder tendonitis and potentially avoid long-term issues.
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