Image provided by: University of Oregon Libraries; Eugene, OR
About The nugget. (Sisters, Or.) 1994-current | View Entire Issue (July 26, 2017)
Wednesday, July 26, 2017 The Nugget Newspaper, Sisters, Oregon Fit For Sisters Andrew Luscutoff Columnist Dealing with common shoulder problems Shoulders are finicky joints. There is a large degree of movement, through all planes of motion. Delicate motor control must be pre- cise when someone shoots a basketball or catches a pass on the football field. The shoulder must be mobile, yet hold strong when lifting objects overhead. There are small muscles and very large ones that act on the joint. It is a marvel of human biomechanics. This is why it’s impor- tant to consider shoulder hygiene to keep all of the above actions in harmony. One misaligned muscle can throw the system into a pain- ful spasm, or eventual injury from compensatory behavior The most common ail- ment, especially among weightlifting or working populations is pain in the front of the shoulder which, when pressed, intensifies. This is likely biceps tendon- itis, which is an anatomical way to say inflamed biceps tendon. This often comes about by overuse, and any action where the arm is being lifted in the front of the body, especially under load, is aggravating. Rest is going to be prescribed, followed by NSAIDs then some rehabili- tative movement. Use full range of motion mobility exercises to stimulate but not overload the tendon until the inflammation resides. Then there is clicking, stiff, or even frozen shoulder caused by shoulder impinge- ment syndrome. This usually arises because much of the musculature of the shoulder is built stronger to internal rotation. This internal rota- tion bias pulls the external rotator muscles into a pro- tective spasm. Therefore the rotator cuff muscles are being overloaded and injury may result. Once the external rotators tighten, the shoulder joint is hiked into the socket. This is a problem because the supraspinatus muscle, which has to pass under the clavicle, begins to be pinched. Eventually, it can wear like a rope frays. To remedy this, stretching the internal rotator muscles will be called for first. These are the chest, the lats, and deltoid muscles. Stand in the corner of a wall, and with arms up in a “touchdown” position stretch the chest. Next working the external rotators will be important to balance out the bias towards internal rotation. From a side lying position, take a small dumbbell and with the elbow pinned to the side, rotate the arm back as if raising the hand. Keep the arm at 90 degrees. Repeat 15 or more times, each side for multiple sets. The last condition to consider is the glenoid labrum. This often becomes injured with a fall, land- ing on the shoulder with an outstretched arm or onto an elbow. This jams the upper arm into the socket, dam- aging the glenoid labrum which is a fibrous capsule covering the shoulder joint. It is also common to see this injury with repetitive throw- ing motions. Treatment for this will be rest, and possibly immobili- zation of the shoulder until painful movement subsides. Usually, a painful shoulder joint creates a protective spasm of tight musculature to protect the unstable shoul- der. Mobility and stretching will be important. Stretching the shoulder overhead and externally rotating the shoul- der to stretch internal rota- tors will be important. The next phase of treat- ment will be light shoulder stability exercises. Using a light weight or theraband, start with basic external rotations, and standing rows. Once tolerated, begin press- ing or “standing punches” with the band or cable machine. Along with these, shoulder front raises may also be tolerated at this time. As strength progresses, stan- dard shoulder strengthening can be employed, with a dos- age of therapeutic stability exercises as a compliment. Shoulder injury is com- mon, and it’s a part of the obstacles life throws into the mix. Without proper mobil- ity, stability, and strength, the shoulder will underper- form and will be at risk. This is why striking the balance is important. There are some wonderful resources for those reading who may have some shoulder concerns right here in town. Stop by the physical therapist of your choice; often a quick evalu- ation can be scheduled for a special rate, so ask about these. Regardless of the specific condition, shoulder pains can be managed and corrected with the proper exercise. Don’t let shoulder problems derail activity. 23 SISTERS OUTLAWS EVENTS CALENDAR A great source for all high school sports & major events in one place! Collected by The Nugget & seen all month on local refrigerators! Calendar Sponsorship is for nine months (the school year) and runs in The Nugget near the fi rst of each month. ADDED VALUES FOR ADVERTISERS: FREE 3X4 FULL-COLOR DISPLAY AD! 3-column-by-4-inch enlargement of your full-color sponsor ad runs one time in The Nugget FREE, a $267 value! EASY TERMS ~ SPLIT BILLING $195 billed Sept. 2017 / $195 billed Jan. 2018 Total Cost ONLY $390! (Over $1000 off regular color ad rates!) Ad Size is 2.3 x 1.6 in SHOW YOUR OUTLAW SUPPORT Call Karen at 541-549-9941 to reserve your space on Sisters refrigerators!