Shoulder Injuries and Prevention Strategies

Shoulder injuries are becoming some of the most prevalent injuries not only in adults, but in kids as well.  Too many kids are throwing too much too early.  Baseball, basketball, discus, and shot put are among the activities with the highest rates of shoulder injuries.  The slightest shoulder pain can turn into a very serious injury if left untreated. 

The rotator cuff is made up of four muscles that stabilize the shoulder joint.  A strong twisting motion can cause one of these muscles to tear. 

The labrum is a ring of cartilage that surrounds the joint.  It can also tear with a strong contraction of the biceps. 

Shoulder instability occurs when the ligaments securing the shoulder joint stretch from overuse or even poor posture, and cause unsteadiness while throwing. 

Tendonitis in the shoulder is another overuse dysfunction.  This occurs gradually, starting with a small pain when lifting the arm. 

All of these injuries listed can be prevented.  Everyone is susceptible to shoulder injuries.  The proper order to train your body is range of motion, stability, strength, and then sports specific movements.

• ·      A planned out warm up will properly prepare the muscles, tendons, and joints required for the exercise.  With throwing activities, start with dynamic movements first, for example shrugs or circles.  Next do flexibility enhancing stretches if needed to continue the warm up.  Once you start throwing, focus on technique for your first few throws rather then going all out right away. 
• ·      Similarly a cool down is an important aspect when it comes to prevention of injury.  Stretch after you throw as well.  This is key because it helps maintain a healthy range of motion.  A lack of flexibility can make you change the way you throw to compensate.  This causes you to use improper mechanics while throwing which greatly increases your risk of injury.
• ·      Strengthen all of the muscles around the joint.  It is important to strengthen each individual muscle and the entire shoulder as a whole. 
• ·      Communicate with your coach about any pain you are having.  If caught early, shoulder pain is very treatable.  If you are experiencing a lot of pain it may be better for the long run if you take a day off rather then fighting through it. 
• ·      With younger athletes, it is the coach’s job to plan practices that don’t overwork the kids.  They must make sure the amount and types of throws are age appropriate.
• ·      Take time off to rest the shoulder.  Throwing everyday is an easy way to hurt yourself.  Overuse starts at an early age so even kids need to be careful and take these strategies seriously, even if there is no pain yet.

The Thrower’s Ten program is designed to exercise the major muscles necessary for throwing.  The Program’s goal is to be an organized and concise exercise program.  In addition, all exercises included are specific to the thrower and are designed to improve strength, power, and endurance of the shoulder complex musculature. 

Agape offers an Access Care Model that provides you with a chance to be assessed by a physical therapist.  During this assessment you will be provided with an evaluation including several tests to tell you any weaknesses you may have and a plan of care to prevent those weaknesses from becoming injuries. 

For more information about the Thrower’s Ten or the Access Care Model, email agape@agapetherapy.com or call 319-277-3166.

Yoga as exercise or alternative medicine is a modern phenomenon which has been influenced by the ancient Indian practice of Yoga. It involves holding stretches as a kind of low-impact physical exercise, and is often used for therapeutic purposes. Yoga in this sense often occurs in a class and may involve meditation, imagery, breath work and music.

Both the meditative and the exercise components of yoga have been researched for both specific and non-specific health benefits. Yoga has been studied as an intervention for many conditions, including back pain, stress, and depression. In general, it can help improve quality of life, but does not treat disease.

Additional benefits of yoga include the following:

1. Lowers stress and improves mood
2. Boosts confidence
3. Lowers the risk of exercise injury
4. Increases flexibility 
5. Improves muscle tone and strength
6. Improves posture

Contact Agape Therapy’s wellness specialist, Sarah Paustian, at spaustian@agapetherapy.com or 319-277-3166 if interested in taking yoga in the Cedar Valley.

Functional Movement Screen

FMS is an acronym for the Functional Movement Screen, which is a ranking and grading system that documents movement patterns and helps with normal function. Functional limitations and asymmetries are identified through these screening patterns, and these issues may decrease the effects of functional training or physical conditioning and alter body awareness. A score is generated from this screening, which helps to identify problems and track progress while helping to restore proper movement patterns.

The FMS simplifies the concept of movement and its impact on the body. Its system benefits everyone involved - individuals, exercise professionals, and physicians. Simple language is utilized, making it easy for individuals, exercise professionals, and physicians to communicate clearly about progress and treatment. The screen effortlessly identifies asymmetries and limitations, which diminishes the need for extensive testing and analysis. Standardization is a high priority as the FMS creates a functional baseline to mark progress and provides a means to measure performance. The FMS also quickly identifies dangerous movement patterns so that they can be addressed. It also indicates an individual’s readiness to perform exercise so that realistic goals can be set and achieved. Applied at any fitness level, simple corrective strategies of a wide array of movement issues are used to help individuals perform specific exercises based on their scores.

Scarring and Its Long Term Effects

Scarring occurs when tissue becomes damaged due to injury, disease, surgery, etc. and results from the biological process of wound repair. Scars tissue is different from the tissue it replaces in that it is fibrous and is usually less functional than the original tissue. Some typical scar traits include the following characteristics:

• Becomes hard and pliable
• Skin tightens or shortens
• Becomes dry and reopens to form a wound if not managed properly

The extent of scarring varies depending on the damage to tissue and what stage in the process scarring is in. Immediately after a wound heals, the scar is immature. During this period it may be painful, itchy or sensitive as nerve endings within the tissue heal. While it is typically red in appearance, most scars fade to normal flesh color with maturation. Then, depending on the size and depth of the wound, scar tissue will cease production 3 to 18 months following wound healing. When scar tissue is no longer produced, the scar is considered mature. It is important to manage wounds properly to limit the amount of scar tissue buildup and the long term effects of scarring. For example, someone who has had a heart attack and may have excess scar tissue, which can eventually cause muscular loss in the heart. Other type of scars may overproduce collagen and cause tumorous build up or raised scar tissue. Here are some other effects that may occur over time:

•  Nerve impingement
•   Pain
•   Numbness
•    Limited range of motion and flexibility
•    Postural misalignment
•    Muscle atrophy
•    An increase in potential for future injury

If you are concerned about any scars contact your doctor or dermatologist about them.