Shoulder Impingement Recovery Guide

Shoulder ImpingementComprehensive Treatment

Shoulder impingement occurs when soft tissues are compressed in the shoulder. Learn effective treatment strategies to reduce pain and restore full function.

44%

Of shoulder pain cases

25-40

Peak age range (years)

6-12

Weeks typical recovery

90%

Respond to conservative treatment

Understanding Shoulder Impingement

What is Shoulder Impingement?

Shoulder impingement occurs when the rotator cuff tendons are compressed between the upper arm bone and the acromion (top of the shoulder blade), causing pain and inflammation.

Common Causes:

Repetitive overhead activities
Poor posture
Muscle imbalances
Bone spurs or structural abnormalities

Common Symptoms

Pain with overhead reaching
Night pain, especially lying on affected side
Weakness with lifting
Pain reaching behind back
Catching or clicking sensation

Types of Shoulder Impingement

Primary Impingement

Structural narrowing of the subacromial space

Causes:

Bone spurs
Hooked acromion
Thickened ligaments
Age-related changes

Symptoms:

Pain with overhead activities
Night pain
Weakness
Catching sensation

Treatment Approach:

May require surgical intervention if conservative treatment fails

Secondary Impingement

Functional narrowing due to muscle imbalances

Causes:

Weak rotator cuff
Poor posture
Muscle imbalances
Overuse

Symptoms:

Activity-related pain
Fatigue with overhead work
Stiffness
Weakness

Treatment Approach:

Responds well to physical therapy and exercise

Internal Impingement

Impingement on the undersurface of the rotator cuff

Causes:

Shoulder instability
Labral tears
Repetitive overhead motion
Poor mechanics

Symptoms:

Deep shoulder pain
Pain in throwing position
Weakness
Instability

Treatment Approach:

Focus on stability and mechanics correction

Treatment Phases

Acute Phase (0-4 weeks)

Reduce pain and inflammation

Goals:

Control pain and inflammationRestore range of motionBegin postural correction

Key Interventions:

Activity modification and rest

Ice therapy for pain relief

Anti-inflammatory medications

Gentle range of motion exercises

Postural awareness training

Avoid overhead activities

Manual therapy techniques

Recovery Phase (4-8 weeks)

Restore function and address underlying causes

Goals:

Improve shoulder mechanicsStrengthen weak musclesCorrect muscle imbalances

Key Interventions:

Progressive strengthening program

Scapular stabilization exercises

Rotator cuff strengthening

Postural correction exercises

Manual therapy and mobilization

Activity-specific training

Ergonomic modifications

Return to Activity (8+ weeks)

Return to full function and prevent recurrence

Goals:

Return to full activityPrevent recurrenceMaintain strength and flexibility

Key Interventions:

Progressive activity increase

Sport-specific training

Advanced strengthening

Plyometric exercises

Maintenance program

Technique refinement

Long-term prevention strategies

Exercise Program

Range of Motion

Restore shoulder mobility and reduce stiffness

Pendulum Exercises

Gentle circular motions with relaxed arm

Protocol: 3 sets x 10 each direction

Frequency: 3 times daily

Cross-Body Stretch

Pull arm across chest to stretch posterior capsule

Protocol: 3 sets x 30 seconds

Frequency: 3 times daily

Sleeper Stretch

Internal rotation stretch lying on side

Protocol: 3 sets x 30 seconds

Frequency: Daily

Doorway Stretch

Chest and anterior shoulder stretch

Protocol: 3 sets x 30 seconds

Frequency: Daily

Strengthening

Strengthen rotator cuff and scapular muscles

External Rotation

Strengthen external rotators with band

Protocol: 3 sets x 15 reps

Frequency: Daily

Scapular Retractions

Squeeze shoulder blades together

Protocol: 3 sets x 15 reps

Frequency: Daily

Prone T-Y-W

Strengthen posterior shoulder and scapular muscles

Protocol: 3 sets x 10 each position

Frequency: Daily

Wall Push-ups

Strengthen serratus anterior and chest

Protocol: 3 sets x 10-15 reps

Frequency: Daily

Postural Correction

Improve posture to reduce impingement

Chin Tucks

Correct forward head posture

Protocol: 3 sets x 10 reps

Frequency: 3 times daily

Upper Trap Stretch

Stretch tight upper trapezius

Protocol: 3 sets x 30 seconds each side

Frequency: Daily

Pec Stretch

Stretch tight chest muscles

Protocol: 3 sets x 30 seconds

Frequency: Daily

Thoracic Extension

Improve upper back mobility

Protocol: 3 sets x 10 reps

Frequency: Daily

Prevention Strategies

Maintain good posture throughout the day

Take frequent breaks from overhead activities

Strengthen rotator cuff and scapular muscles

Improve workplace ergonomics

Warm up properly before activities

Avoid sleeping on the affected shoulder

Address muscle imbalances early

Use proper technique in sports and work

When to Seek Medical Attention

Severe pain that interferes with sleep

Progressive weakness or loss of function

No improvement after 6-8 weeks of conservative treatment

Sudden onset of severe pain after injury

Posture Supports

Braces and supports for posture correction

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Resistance Bands

Equipment for strengthening exercises

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Ice Therapy

Cold therapy for pain and inflammation

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