Shoulder Bursitis: Recognizable Signs, Remedies, and Physical Therapy Exercises
Shoulder bursitis, an inflammation of the bursae found near the joint, can cause pain, reduced range of movement, swelling, and redness around the shoulder. This condition can be acute, caused by an injury or overuse, or chronic, due to medical conditions such as rheumatoid arthritis.
Effective management and recovery from shoulder bursitis involve a combination of gentle stretching exercises, strengthening exercises, posture correction, rest, and ice. Here's a breakdown of the recommended exercises and approaches:
**Gentle Stretching Exercises**
1. Pendulum Exercise: Let the affected arm hang and gently swing it in small circles to promote movement without stress. 2. Towel Stretch: Roll a towel and, with the affected arm behind your back, use the other arm to pull the towel gently, stretching the external rotation of the shoulder. 3. Cross-Body Stretch: Bring the affected arm across the chest and use the other hand to pull it closer, stretching shoulder muscles. 4. Sleeper Stretch: Lying on the unaffected side, bend the affected arm at 90 degrees and use the unaffected arm to gently push the affected arm downward to stretch internal rotation.
**Strengthening Exercises**
1. External Rotation with Resistance Band: Attach a resistance band at waist level, hold it with the affected arm bent at 90 degrees, and slowly rotate the arm outward, strengthening the rotator cuff muscles. 2. Lateral Raises: This exercise helps activate shoulder stabilizers to support the joint and reduce strain. 3. Seated External Rotation: Targets reversing forward shoulder posture and improving muscle balance.
**Decompression and Mobility**
Some physical therapy techniques involve decompression exercises to relieve pressure on the bursa, which can be done in as little as 3 minutes twice a day.
**Additional Recommendations**
- Rest and Ice: Initial management should include rest and application of ice to reduce inflammation. - Maintain Good Posture: Avoid slouched positions that strain the shoulder. Keep shoulders rolled back and head aligned with the spine. - Avoid Aggressive Movements: Gentle stretches and low-resistance exercises are key to avoid aggravating the inflamed bursa. - Progressive Approach: Start with gentle range-of-motion exercises and increase strength training as pain allows to regain full function.
If pain persists beyond 1-2 weeks despite these measures, or if severe symptoms occur such as constant pain and swelling, consult a specialist for evaluation and possibly additional treatments like corticosteroid injections or surgery.
In summary, a combination of gentle stretching, strengthening exercises, and posture correction, along with rest and ice, forms an effective regimen for shoulder bursitis management and recovery. If symptoms persist, a doctor may administer corticosteroid injections or consider surgery as a final option. Bursitis of the shoulder usually responds well to rest and anti-inflammatory medication, but longer-term physical therapy may be needed if there are other shoulder problems.
Prevention strategies for bursitis of the shoulder include warming up and stretching the shoulder before exercising or using the shoulder joint repeatedly, strengthening the shoulder muscles, building up slowly when starting any new activity, taking frequent breaks, improving posture, and avoiding overuse of the shoulder joint. Recovery time for shoulder bursitis caused by a physical injury is typically a few days, but recovery time is longer for bursitis caused by overuse.
[1] Mayo Clinic. (2021). Shoulder bursitis. https://www.mayoclinic.org/diseases-conditions/shoulder-bursitis/diagnosis-treatment/drc-20376733 [2] American Academy of Orthopaedic Surgeons. (2021). Shoulder Bursitis. https://orthoinfo.aaos.org/en/diseases--conditions/shoulder-bursitis [3] Cleveland Clinic. (2021). Shoulder Bursitis. https://my.clevelandclinic.org/health/diseases/17168-shoulder-bursitis [4] Harvard Health Publishing. (2021). Shoulder bursitis. https://www.health.harvard.edu/pain/shoulder-bursitis [5] Johns Hopkins Medicine. (2021). Shoulder Bursitis. https://www.hopkinsmedicine.org/health/conditions-and-diseases/shoulder-bursitis
- Shoulder bursitis can be related to chronic medical conditions like rheumatoid arthritis, signifying the potential for other chronic diseases such as obesity, asthma, HIV, and Alzheimer's to influence a person's health and wellness.
- In the realm of science, understanding the predictive relationship between such medical conditions and the development of chronic diseases like shoulder bursitis requires rigorous research in areas like nutrition, mental health, and fitness and exercise.
- CBD, a compound derived from cannabis plants, has been investigated for its potential therapeutic benefits in managing inflammation-related conditions, such as chronic diseases and health-and-wellness issues like shoulder bursitis.
- Undergoing physical therapy can help alleviate shoulder bursitis by incorporating decompression exercises, aimed at reducing pressure on the bursa and fostering aq (a healthier environment) within the affected area.
- In addition to these exercises, patients are advised to maintain good posture, avoiding slouched positions that might aggravate shoulder bursitis, and to take regular breaks while engaging in repetitive shoulder movements.
- AQ, standing for air quality, is an essential factor in promoting overall health and wellness, as poor AQ can exacerbate chronic conditions like shoulder bursitis, asthma, and eczema.
- In cases where physical therapy and medication prove insufficient, medical professionals may prescribe additional treatments, such as AD (antibiotics) or corticosteroid injections to manage the chronic inflammation in long-term chronic diseases like shoulder bursitis.
- Preventative measures for shoulder bursitis include warming up and stretching the shoulders, strengthening the shoulder muscles, and practicing proper fitness-and-exercise techniques to minimize the risk of overuse injuries and related chronic diseases.
