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Myodetox

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Education

What Is A Rotator Cuff Tear?


It’s the summer season, you’ve been asked to pitch for an upcoming pick-up softball game. Heck, you’ve been playing for over 20 years: this should be fun.

When you go to throw your first pitch, you suddenly feel a sharp pain at the top of your arm. You try to fight through the pain, but it’s hurting more and more to move your arm. What was that? Did I not warm-up enough? Did I hurt my rotator cuff? You’ve hurt your shoulder before, but not like this. This time…you can barely move! And all you were doing was something you’ve done for years.

Sadly, this isn’t an uncommon occurrence. And you may have a rotator cuff tear to blame.




What is Rotator Cuff Tear?

Hearing the word “tear” is never fun, especially when it comes to your body. Nearly 70% of people will experience shoulder pain at some point in their life, and this pain often involves the rotator cuff muscles and tendons. The worst of this is rotator cuff tears.

The rotator cuff muscles consist of four muscles: the infraspinatus, supraspinatus, teres minor, and subscapularis. All these muscles have tendons that attach to the top of your arm. These rotator cuff muscles surround your shoulder blade to do two things – initiate and stabilize your shoulder movement. They bear the brunt of responsibility when it comes to shoulder movement, and we take them for granted until we get injured.

The tendons are often injured when we do quick movements with load, or when we’re challenging our shoulder beyond the capacity it can handle. But, time can work against your shoulder, too. Many partial rotator cuff tears are a result of degeneration i.e. wear and tear.




rotator cuff tear


What Does It Look Like?
Tears of our rotator cuff tendons are either incomplete (e.g. partial) or complete. The most common being the partial rotator cuff tear.

Partial rotator cuff tears can limit your shoulder range of movement and strength. Everyday tasks like putting a bra on, opening the fridge, or pouring a cup of coffee can become irritating. Suddenly, lifting overhead or getting into downward dog can be a pain. And that itch on your back? It will be nearly impossible to reach!

Immobility and compensating movements are often seen with partial tears, followed by pain with movement. But this isn’t always the case. In fact, there are people with partial tears that have no limitations in movement and no pain.


rotator cuff



Who Does It Affect?
What makes partial rotator cuff tears interesting is that many of them can go unnoticed over the years. We typically start to develop rotator cuff weakness as we enter our 30’s, and this weakness tends to progress as we age – unfortunately, this weakness is more prominent in women. As we age, partial and complete rotator cuff tears become more common.

The exact mechanism of this weakness is not known, but this much is true – tears do not always lead to pain, and tears are not always the direct result of injury. Time and our biological make-up can play a significant role in developing a partial tear. Of course, injuries and trauma can lead to partial and complete rotator cuff tears. But this does not mean you’ll never be able to move your shoulder the same way again.

What Can Be Done?
Surgery is rarely done for partial rotator cuff tears. It is encouraged to manage rotator cuff tears conservatively with physical therapy prior to considering more invasive interventions.

Managing shoulder dysfunction is simple in theory:

1. Work needs to be done to optimize shoulder range of motion. This can involve hands-on therapy and corrective exercises dedicated to mobility optimization.

2. Strength needs to be gained so that your shoulder can handle the load needed to carry-out everyday tasks, as well as participation in the sports and activities that make us happy.

For those experiencing incomplete rotator cuff tears, try these exercises below to get you started: CARS

The work that needs to be put in is the hard part. The shoulder joint is complex in that its movement and stability relies heavily on our muscles, joints, ligaments, and nervous system. Thankfully, having the right therapist by your side ensures you have the right tools needed to address this. The evidence fully supports the use of non-surgical interventions to manage partial rotator cuff tears.


Ready to play ball?
After the pain that was felt trying to throw a ball, you decide to see your physician who orders imaging for the shoulder. A week later, two things happen: your shoulder feels better with movement, and your imaging finds a partial rotator cuff tear. How can this be? Your shoulder movement has improved within a week, but a partial rotator cuff was found. Turns out, the physician points out that the rotator cuff injury appears old – you’re only feeling some of its effects now. It’s time to see a Physical Therapist.

When we have damage to the shoulder, the body is amazing at adapting to the given circumstances. Identifying areas of weakness is identifying opportunity – strengthening and stabilizing the shoulder can re-establish movement and ensure you’re getting back to doing the things you love.

Consulting your physician is never a bad step, but what’s found in imaging doesn’t always correlate with how a damaged shoulder moves and feels. A rotator cuff tear can be overcome with the right therapist and team by your side.

Find your nearest Myodetox clinic!

2 min read

Myodetox

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Education

The Key To Managing Sciatica


2022 was supposed to be the summer that Iggy Azalea would be touring with Pitbull. No doubt, the “Fancy” singer and her fans were beyond excited for this concert series. But in the middle of touring, she had to suddenly stop. On July 30th, she Tweeted: “So, I have sciatica. So fun!” She had to abruptly stop touring and manage this debilitating nerve pain.




What is Sciatica?
80% of people experience low back pain at some point in their life. At any given moment, nearly 9% of people are experiencing back pain right now. Yet, navigating back pain is often frustrating and confusing. The causes of back pain are numerous: nerve, muscle, joint, ligament, weakness, instability, trauma – all of which further branch out into other conditions.

When it comes to low back pain, sciatica has become a household name in the medical community and public alike. Sciatica is pain or irritation of the sciatic nerve. It typically happens down one leg. The sciatic nerve is the largest nerve of the body. It stems from the spinal cord, and runs down the back side of the buttock and leg, and branches further into the calf and feet.

The sciatic nerve can become irritated in three main regions: the low back, the buttock, and the back of the thigh. People with sciatica often experience the following:

  • Pain or irritation along the low back, buttock or thigh.
  • Numbness and tingling down the leg.
  • Pain aggravation with sitting, standing, or walking.


    Sciatica


    What Can Be Done?
    Navigating sciatica can be scary. Having the right guidance is key. Our therapists at Myodetox can help determine the source of sciatica, and dedicate treatment specific to your needs.

    Full-Body Assessment

    Our therapists are trained to identify the easing and aggravating factors associated with your sciatica. A proper full-body assessment ensures that nothing is missed, and that clarity towards your pain and movement concerns is provided.

    Hands-on Therapy

    Sciatica is often associated with movement restriction of the sciatic nerve. This means that a structure in the body may be pinching or impeding movement of the sciatic nerve, causing irritation and even pain. Whether it is joint, fascia, or muscle, taking a hands-on approach can provide alleviation of pain and freedom of movement.

    Examples of hands-on therapy include joint mobilizations, myofascial techniques, muscle mobilizations, cupping therapy, acupuncture, and dry needling.

    Exercise

    Sciatica can significantly reduce your mobility. However, there is strong evidence supporting specific movements and exercises to regain your overall mobility. Finding a way to move safely requires a healthcare professional by your side. Our therapists will ensure you can progress your movement so that sciatica becomes a thing of the past.

    Examples of exercises include sciatic nerve sliders and tensioners, mobility drills, and strength training. Your therapist will ensure that the appropriate treatment plan is clearly laid out so that you can get back to living your life, and doing what you love.


    manage sciatica



    Want support with your Sciatica?
    Our team of expert therapists can help you get back to doing what you love!

    Find your nearest Myodetox clinic!

    • 2 min read

    Myodetox

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    Education

    How to fix IT Band Syndrome


    If you’re an active individual, you may have experienced discomfort or irritation at your IT band a.k.a. the iliotibial band.

    IT band syndrome is pain along the outside of the knee that is typically felt while the knee is slightly bent during movement, and can become so bothersome that it sidelines you from activity. It is the second most common cause of knee pain.




    Who Is At Risk of IT Band Syndrome?
    IT band syndrome typically affects people that run, cycle, hike and participate in sports that require significant power and strength from the legs. Those that experience IT band pain often present with some form of dysfunction with one of the muscles that attach to the IT band – that is, the gluteus medius, gluteus maximus, tensor fasciae latae, or vastus lateralis. Dysfunction in these muscles can include muscle tightness, weakness, and overuse.




    IT Band


    What Are the Symptoms of IT Band Pain?
    IT band syndrome is felt along the outside of the knee joint. This pain tends to worsen with activity, and ease with rest. IT band pain is sometimes known as “IT band friction” in that clicking may be heard when the knee is moving from a bent to straightening position (flexion into extension). The most intense pain is often present when the knee is bent at 30 degrees (a position typically seen in running). Other symptoms can include: clicking on the outside of the knee; warmth and tenderness to the touch along the outside knee; tension and pain along the hip and thigh.

    You may notice more prominent IT band syndrome symptoms if you’ve:

  • Increased training volume
  • Changed surfaces while training e.g. trail running vs. road running
  • Present with muscle strength and length differences at the hip and outer thigh.

    IT Band Syndrome



    What Can Be Done to Address IT Band Pain?
    Immediate resting, icing, and stretches are typically prescribed when treating acute IT band syndrome. This may be followed by gradual changes to volumes in training, and specific treatment catered to your needs.

    Your licensed therapist at Myodetox can provide a thorough assessment to determine what structures and movements may be contributing to your IT band pain. Discomfort and tension along the IT band is often the result of dysfunction of the muscles that attach to it along the hip. In fact, some evidence suggests that IT band pain may be muscle weakness at the hips(1). Your licensed therapist can also help with differential diagnosis of your pain, carefully reviewing other structures that may or may not be contributing to your pain.

    Interventions that can help IT band syndrome include:

  • Hands-on therapy e.g. myofascial release along the hips and thigh.
  • Exercise e.g. corrective movements for muscle lengthening, strengthening, and movement coordination.
  • Education & Self-management e.g. load changes, foam rolling, ice vs. heat.

    Two Home Exercise Tips:

  • Foam roll: the video below focuses on foam rolling the entirety of the leg, and not just the area that hurts. Remember, the IT band connects multiple muscles!
    Click here to watch the video

  • Leg strengthening: the following exercise incorporates the entirety of your leg. You want a strategy that can focus on getting your hips and thigh involved so that you move pain free!
    Click here to watch the video



    Ready to take the next step?
    Your licensed therapist at Myodetox can provide a thorough assessment to determine what structures and movements associated with the IT band may be contributing to the symptoms. They can help you figure out which movements, muscles, joints, or even nerves may be contributing to the IT pain. And most importantly, they’ll devise a plan with you to treat and manage your pain so you can get back to doing what you love.

    Find your nearest clinic!

    • 2 min read

    Myodetox

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    Education

    Strengthen Your Ankle Tendons


    If you’ve ever rolled your ankle, you have felt that pain along the outside of the foot – it’s sharp, swells up, and makes walking incredibly difficult.

    But sometimes pain occurs at the outside ankle area, and you have no idea where it came from. You’ll ask yourself “what did I do to cause that? I didn’t trip, I didn’t fall, and I didn’t roll it.” If you’re experiencing mysterious ankle pain, the peroneal tendons may be to blame.




    What Is Ankle Tendon Pain Called?
    A peroneal tendinopathy is dysfunction of the peroneal tendon. These tendons connect the peroneal muscles to the outside and base of the foot. They’re responsible for plantar flexion and eversion movements of the foot.

    When there’s increased load to the tendon from an increase in running, training, or sports that require significant amounts of sharp movements, function of the peroneal tendon group will be disrupted. Depending on the severity of the tendon irritation, an injury can manifest as inflammation, pain with movement, weakness, and range of motion restriction. This makes getting back to your sport and everyday activities difficult to participate in.




    Strong Ankle Tendons


    Who Gets It?
    This injury is typically seen if you’re a high volume and intense training athlete. It’s also common if you have chronically rolled your ankle(s). Having a history of rolled ankles weakens the supportive ligaments, and stresses the peroneal muscles and tendons that provide structure and protection. This ultimately increases the demand on the peroneal tendons, furthering risk of injury.

    The pain tends to be gradual at first, and most people ignore the pain until it becomes chronic and aggravated with common activities like running.

    Ankle Tendons



    What Can You Do About It?
    Education – Don’t Go At It Alone

    Like all tendon injuries, it’s important to seek education on load management from your therapist. Your tendons need sufficient time to heal, but this doesn’t mean a full stop in using your muscles. You’ll want a progressive plan focused on regaining full range of motion of the ankle, strength, and stability. That often means knowing what your limits are, respecting limitations, and having a goal specific approach to regaining function.

    Manual Therapy

    People with a peroneal tendinopathy typically show reduced movement in the joints responsible for eversion of the foot. Your therapist at Myodetox can work on any restrictive muscle and joint that may be contributing to movement restriction and pain.

    Exercise Management

    Your therapist will work with you and provide the correct exercises to regain your ankle movements. If you’re unable to access a therapist immediately, give some of these exercises a try.

    Ankle CARs: Click here to watch the video

    Foam Rolling: Click here to watch the video

    Strength Training: Click here to watch the video

    Stability Training: Click here to watch the video



    Ready to take the next step?

    Book your session today!

    2 min read

    Dr. Aimee Anagnostos

    Posted on

    Education

    What is Pelvic Floor Physical Therapy?


    The less we know about something, the easier it is to ignore. The pelvic floor is a group of muscles with attachments to your pubic bone, tailbone, and pelvis. However, it isn’t something we see everyday (or ever), so many people don’t understand its role in relation to the rest of our bodies.


    Before we get into Pelvic Floor Therapy, let’s first understand…




    What Is The Pelvic Floor?
    The pelvic floor is a general term used to describe a group of muscles, ligaments, and fascia that creates a natural ‘hammock’ for the pelvis.

    The functions of the pelvic floor include:

  • Supporting abdominal organs
  • Stabilizing the low back and “core”
  • Controlling bladder and stool function
  • Maintaining positive sexual stimulation

    Pelvic floor issues can include pelvic pain or bowel/ bladder issues. The pain can be described as burning, stinging, painful sitting, and more. Bowel/ bladder dysfunctions include leaking, dribbling, constipation, urgency, and frequency- to name a few.


    Pelvic Floor Physical Therapy


    How Does Pelvic Floor Physical Therapy Help?
    At Myodetox, our Pelvic Floor Physical Therapist will evaluate the extent to which the muscle, nerves, and fascia affect the issue.

    Pelvic Floor Therapy can include;

  • Trigger point release
  • Neural/visceral/ myofascial release
  • Digital biofeedback
  • Soft tissue mobilizations
  • Education
  • Therapeutic exercises, and more.

    This conversation can be difficult to have, but our trained staff empowers you to seek the proper care for pelvic floor dysfunctions.


    Pelvic Floor



    What To Expect At Your First Session
    Seeking pelvic floor therapy can be intimidating. Our hope is that this blog can help you navigate your first Pelvic Floor Physical Therapy Session and make your visit as comfortable as possible.

    Our pelvic physical therapist will gather as much information regarding your condition. Too often we hear that pelvic pain is dismissed. Therefore, it is important to us to create the time and space to understand your pelvic pain. That is why our initial evaluation is 60-minutes long and conducted in a private treatment room for patient privacy.

    Depending on your history and symptoms, our pelvic therapist can perform an external evaluation of the spine, hips, pelvis, and abdomen- an exam which is very similar to an orthopedic physical therapy exam.

    You will then have the option to proceed with an internal pelvic exam. (No spectrum is used, only one gloved finger.) Our pelvic therapist is certified to treat both female pelvic floor and male pelvic floor dysfunctions internally. If consent is given, the therapist may evaluate vaginally or rectally, while explaining the procedure every step of the way.

    After the assessment is complete, the pelvic therapist will explain their findings and what is needed in your future treatments. Your treatment may include visceral mobilization, soft tissue mobilization, trigger point release, stretches, strengthening, breathework, and more.

    We hope this serves to put any hesitancy at ease. If you have further questions you can contact Myodetox Brentwood at (925) 430-6630.

    Interested in trying Pelvic Floor Physical Therapy?

    Book your Complimentary Virtual Consultation

    • 3 min read

    Myodetox

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    Education

    How to come back from runner’s knee


    Rafael Nadal is a legend in the tennis community. With 22 Grand Slam wins (to date) and many other tennis accolades, Nadal has solidified himself as one of the greatest tennis players of all time (in fact, he was No.1 for 209 weeks!).

    Unfortunately, in 2005 during the Wimbledon final, he suffered a knee injury. This injury wasn’t a tear or dislocation, but it was enough to interfere with his play. His knee troubles continued for years, even forcing him to withdraw from the 2012 US Open. Rafael Nadal has since been able to recover and continue his astonishing career, but it hasn’t been without hard work.

    So what is this knee injury that set him back?




    What Is Runner’s Knee?
    If you’re a runner of any level, you’re likely familiar with “Runner’s Knee.” This condition, medically known as patellofemoral pain syndrome (PFPS), is pain at the front of the knee caused by dysfunctional movement patterns of the patella (i.e. kneecap) and femur (i.e. your thigh bone) that can lead to pain at the patellar tendon (i.e. the thick tendon at the bottom of your knee cap). As you can tell from Rafael Nadal’s injury , PFPS doesn’t only affect runners.

    There are a number of reasons for knee pain, but patellofemoral pain syndrome is the most common. This injury, though common in running, is also seen in sports associated with running, jumping, and other high load demands. People with PFPS are able to reproduce their pain with squats, going up stairs, jumps, and of course – running.

    Runner's Knee


    What Are The Main Causes?
    Everyone’s experience with PFPS is different, but the most common causes are:

  • Overuse injury: this can be an increase in volume, or introducing a challenge to the knee that it may not be ready for (e.g. under training for a challenging run, or hiking for the first time in years)
  • Muscle: deficits like weakness at the quadriceps and hips can contribute to PFPS
  • Injury: previous injuries (e.g. dislocations) can contribute to PFPS
  • Movement Coordination: the joint angle to the knee may stress the tendon, leading to pain.
  • Mobility Impairment: you can be excessive movement or lack flexibility of certain muscle groups, which further contributes to PFPS

    Knee pain


    What Are The Main Signs and Symptoms?
    The signs and symptoms of patellofemoral pain syndrome may not all be applicable to you, but be mindful of the following:

  • Pain with lower leg exercises e.g. cycling, running, weight lifting.
  • Pain with walking, stairs, kneeling, and squatting.
  • Pain at the knee with sitting too long e.g. watching a movie or sitting on a plane.
  • Aggravated pain with increased use e.g. walking or cycling longer distances.

    Who’s At Risk?
    Age can play a big factor when it comes to PFPS. This is typically seen in teenagers and young adults. When we age, problems with the knee tend to be more joint related e.g. arthritis

    Sex differences are also present with PFPS. Unfortunately, women are twice as likely as men to experience PFPS. The common causes of PFPS are often related to women more than men e.g. joint alignment with the hip and muscle imbalances.

    Activity specific – as said before, runner’s knee is commonly seen in sports that involve running, jumping, cutting, and any other sport that stresses the knee.

    What Can Be Done?
    There are a number of things you can do to alleviate pain at the knee. Try these below:

    Foam Rolling helps release your muscles from any myofascial tension caused by poor flexibility, overuse, or muscle weakness. Though temporary in affect, it can be a very helpful tool to use in the rehab arsenal.

    Taping at the knee can temporarily help alleviate pain, especially with movements like getting up and down a chair or a set of stairs.

    Mobility is key to addressing knee pain. This can include dynamic whole body movements, as well as specific stretches to alleviate tension at the knee. Here are some examples of movements that alleviate tension of the quadriceps, hamstrings, hip flexors, glute muscles, and calf.

    Strength training has the highest level of evidence for alleviating “runner’s knee.” This should be incorporated into a rehabilitation and maintenance routine. The research supports exercises that target the quadriceps and hips to facilitate the proper mechanics for the knee. Here are some examples you can try at home: glute bridge, stork, and squat.

    It’s important to note that mobility and strength exercises will serve you best under guidance from a healthcare professional. Even professional athletes and therapists alike benefit from coaching, cues, and progressions for the knee exercises under safe conditions.

    Ready to start managing your Runner’s Knee?
    Though there are many things you can do to immediately help your pain, seeing a healthcare professional sooner rather than later can offset any gaps in treatment. Your therapist will provide the needed guidance for pain management, progressions, and ultimately working with you to help reach your goals.

    Therapists have other tools up their sleeve – manual therapy, gait/movement retraining (biomechanics), blood flow restriction therapy, taping, education Alternate

    It is important to see a licensed healthcare professional if you’re experiencing PFPS. It’s not uncommon for people to push through the pain. Unfortunately, this ends up lengthening your recovery time. By seeing a healthcare provider sooner rather than later, you can prevent any further damage ensure that you’re given the tools to address the causes of your pain and FutureProof your body.

    Find your nearest location

    • 2 min read

    Myodetox

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    Education

    What Is Frozen Shoulder?


    If you’ve experienced a serious injury to the shoulder, like a rotator cuff tear, you may have been warned about developing adhesive capsulitis, otherwise known as “frozen shoulder”.

    This condition gets the name “frozen shoulder” due to the stiffness and pain it causes.




    What Is Frozen Shoulder?
    Frozen shoulder is significant shoulder mobility restriction and pain that develops slowly, and can sometimes last for 1-2 years. It typically develops during long periods of rest (e.g. post-fracture and post-surgery).

    The shoulder joint has connective tissue surrounding it. This tissue typically serves to stabilize the ball-and-socket joint of the shoulder, and acts as a support structure. With this condition the connective tissue becomes immobilized and inflamed.

    stiff shoulder


    Who Gets Frozen Shoulder?
    Frozen shoulder affects up to 3% of the US population. Of all the shoulder conditions that cause immobility and pain after the age of 40, adhesive capsulitis is the leader. The major risk factors for developing it include:

  • Non-dominant hand/arm.
  • Rotator cuff pathology.
  • Glenohumeral fracture.
  • Systemic diseases such as diabetes mellitus, thyroid dysfunction, cardiovascular disease, and Parkinson’s disease.

    frozen shoulder


    What Causes Frozen Shoulder?
    There are two primary causes for frozen shoulder, but the mechanism of development is largely unknown. Primary adhesive capsulitis is idiopathic – pain and immobility gradually develop without any specific cause.

    Secondary adhesive capsulitis is associated with systemic issues of the body such as diabetes mellitus, hormone issues, rotator cuff injuries, shoulder injuries, calcific tendinitis, cervical spondylosis, and strokes to name a few.

    What Are The Symptoms?
    The main symptoms of adhesive capsulitis involve movement restriction and pain. There are three stages involving these symptoms:

  • Freezing stage: shoulder range of motion begins to diminish, and general movement (particularly overhead and behind the back) movements become painful. This stage ranges from 1-9 months.

  • Frozen stage: shoulder movements become even more stiff, though pain begins to reduce. Functional use (e.g. reaching overhead, putting a coat on) becomes much more difficult. This stage ranges from 4-12 months.

  • Thawing stage: this is when movement and pain begin to improve, and previous loss of functional movements slowly return. This stage ranges from 5-24 months.

    How Do You Prevent and Manage It?
    Most cases of adhesive capsulitis develop during long periods of immobility such as healing from a shoulder break, stroke, or a post-surgical rotator cuff tear. For some it will develop without any associated cause. Regardless of cause, once safe, movement will be key.

    Maintaining health movement, strength, stability, and facilitating appropriate muscle recovery of the neck-back-shoulder complex is key.

    The physical therapy interventions that are most favorable focus on manual therapy, progressive stretching, and myofascial techniques to maintain optimal shoulder movement and strength. This is most important in frozen and thawing stage.

  • Myofascial techniques: focus on the muscle and fascial tension that builds with frozen shoulder, providing stimulus to aid in movement and recovery.

  • Progressive manual therapy: mixing joint mobilization, deep tissue massage, progressive stretching, and muscle energy techniques.

  • Exercise: focused on challenging and progressing range of motion, scapular stability, and strength for functional movements.

    Frozen shoulder is a long road for many, but the right treatment can get you back to moving at your best.

    Ready to start managing your shoulder mobility?

    Find your nearest location

    • 1 min read

    Dr. Nicole Chambers

    Posted on

    Education

    3 Types of Shoulder Instability


    Learn the 3 types of shoulder instability to help prevent pain!

    Shoulder injuries are very common. Your shoulder is a highly mobile joint, imbalances in its stability and strength can easily lead to dislocations.




    3 Types Of Shoulder Instability
    Shoulder instability occurs when your muscles and ligaments are challenged to the point of pain and discomfort.
    There are three major types of instability: anterior, posterior, and multidirectional.

    1) Anterior
    Anterior instability occurs when the humeral head (e.g. the “ball” of the shoulder joint) translates forward. Primarily seen in athletes and males aged 15-30. Dislocations generally occur with an outstretched arm. Anterior is the most common form of instability.

    2) Posterior
    Posterior instability is less common but typically seen in overhead athletes like football, tennis, baseball, lacrosse, and water polo. Posterior instability is usually aggravated with the arm forward and across, under load.

    3) Multidirectional
    Multidirectional instability is not associated with trauma. This type of instability occurs when there is general instability in all directions of shoulder movement. People with this type of instability are typically “double-jointed”, hypermobile individuals and/or have developed chronic dislocations of the shoulder.
    Learn more about hypermobility here.





    How Do You Manage Shoulder Instability?
    Exercises dedicated to stabilization and neuromuscular control yield the best results. Managing shoulder instability requires specific strengthening and stabilization exercises that become natural to the individual.

    The progression of your exercises should train you up to positions in which the shoulder was previously vulnerable. The reaction time for your shoulder stability needs to become second nature, which will require significant work and time.

    Exercises should focus on the rotator cuff muscles, and the global movers of the shoulder. Training should focus on both open movements (e.g. overhead, unloaded movements like throwing), and planted movements (such as weight training, specialized push-ups, and core strengthening).


    Want To Work On Your Shoulder Stability?
    Book a session with me! I will assess your movements and set you up on a FutureProof plan to increase your mobility, reduce pain and prevent injury.

    Book your session today