The “What, Why, and How?” of Shoulder Impingement
Shoulder impingement is a common issue that can sideline even the most dedicated gym-goers. Whether you’re an athlete, a weekend warrior, or just someone who wants to lift kids, pets or groceries without pain, understanding and addressing this condition is crucial. Let's break it down: what it is, why it happens, and most importantly, how to overcome it.
What is Shoulder Impingement?
Shoulder impingement occurs when the rotator cuff tendons are pinched or compressed during arm movements. This compression happens in the narrow space between the bones of your shoulder joint, often due to inflammation, repetitive overhead activities, or muscle imbalances.
Symptoms of Shoulder Impingement
Pain with Overhead Movements: Tasks like reaching for a shelf or throwing a ball may trigger sharp discomfort.
Limited Range of Motion: Feeling stiff or restricted when trying to move your arm to end ranges of motion.
Weakness in the Shoulder: Difficulty lifting objects or performing exercises that once felt easy.
Night Pain: Discomfort may worsen when lying on the affected shoulder due to compression, disrupting your sleep or making it feel more sore in the mornings.
If you’re experiencing any of these symptoms, you’re not alone—and you don’t have to live with them.
Why Strengthening Periscapular Muscles Matters
The periscapular muscles, located around your shoulder blade, play a critical role in stabilizing your shoulder joint. Strengthening these muscles helps:
Improve Shoulder Mechanics: A stable scapula reduces stress on the rotator cuff muscles.
Enhance Posture: Better posture reduces the likelihood of impingement-related pain.
Prevent Future Injuries: Building strength creates a resilient foundation for all upper-body movements.
Simple exercises like scapular retractions, wall slides, and resisted external rotations can make a world of difference, and are usually something safe to try at home on your own! Incorporate these into your routine, and you’ll likely notice reduced pain and increased strength. But if that isn’t enough…
The Role of Physical Therapy in Recovery
Physical therapy is often the gold standard for treating shoulder impingement. A skilled physical therapist will:
Assess Your Movement Patterns: Identify underlying issues like muscle imbalances or poor posture.
Develop a Customized Plan: Design exercises tailored to your unique needs and goals.
Monitor Progress: Ensure proper technique and adjust your plan as you improve.
Collaborate with Your Coach: Ensure your shoulder impingement doesn’t prevent you from continuing to work towards your health and fitness goals.
The best part? Physical therapy not only treats the symptoms but addresses the root causes, setting you up for long-term success.
Neuromuscular Reset with Dry Needling
Dry needling is another powerful tool for shoulder impingement recovery. This technique uses thin, monofilament needles to target tense, dense muscle tissue and “rewire” the pain response in the brain. Here's how it helps:
Reduces Muscle Tension: Releases areas of tension and restores flexibility.
Improves Blood Flow: Promotes healing by increasing circulation.
Resets Neuromuscular Function: Helps your muscles "relearn" proper activation patterns.
Paired with strengthening exercises, dry needling with E-stim can accelerate your recovery and enhance your overall shoulder function.
The Bottom Line
Shoulder impingement doesn’t have to keep you from doing the things you love. Strengthening your periscapular muscles, committing to physical therapy, and exploring techniques like dry needling can provide short term and (more importantly) lasting relief and improved function.
Ready to take the next step? Schedule a consultation with our physical therapist today and start your journey to pain-free shoulders. Your future self will thank you!
