Tendonitis is an annoying and painful condition that appears when the connective tissues that go from the muscle to the shoulder bone become inflamed, for immediate treatment basic care such as rest, medications, ice, among others, is recommended; If this does not reduce the discomfort, the doctor may suggest additional physical treatments, for example: exercises, massages, physiotherapy or electrotherapy.
It is advisable for patients suffering from tendonitis to establish an exercise routine that allows them to strengthen the muscles of their shoulders (especially in the rotator cuff area) to avoid recurrent injuries. The purpose of shoulder exercises is to achieve greater elasticity of the internal joint and more muscle strength, thus preparing the limb to resume its usual activity again.
Home treatment for shoulder tendonitis
Early care from home measures can help you slow tendonitis symptoms, achieve a successful recovery, and prevent more serious injuries. To do this, you must follow the following steps:
Rest:
Keep the limb at rest and stop any type of work or sport that causes pain or swelling, this is extremely necessary for the internal tissue to heal. Inactivity for many days can cause stiffness in the joint, so you will need to move it very gently from time to time to maintain its flexibility.
Ice:
It is well known to everyone that ice counteracts inflammation in the affected area, it also helps to decrease the pain caused by muscle cramps. It is recommended to apply it several times a day on the lesion for a maximum of 20 minutes each time.
Medication:
Over-the-counter drugs such as paracetamol, ibuprofen, aspirin or anti-inflammatory creams for local use can be used to temporarily soothe the symptoms and discomfort caused by tendonitis.
Warm-up, Stretching and Strengthening Exercises
If you are still wondering how to treat shoulder tendonitis? We will tell you that apart from analgesics, anti-inflammatories and home care, exercises also play an essential role in the complete rehabilitation of the joint, so here we will teach you some exercises to train your shoulders in the best way.
To heat:
Stand in front of the back of a chair, bend your body forward and rest your healthy arm on it, drop the sore arm hanging down and like a pendulum begin to make light circular movements in both directions for 5 minutes.
To stretch:
Rest the palm of the hand of the sore arm on the opposite shoulder, then, using the healthy arm, push the affected shoulder a little upwards and hold it in this way for 30 seconds, repeat this activity at least 3 times.
Hold a corner of the wall with the hand of the sore arm and walk slowly forward leaving your arm behind you until it is fully stretched, if you notice a lot of pain stop the exercise. Hold this stretching pose for 5 seconds, rest, and repeat 3 more times.
To strengthen:
Standing in front of a wall stretch your arms until both palms touch the surface, drop your body weight against the wall and return to the original position, you will see that this is very similar to push-ups on the floor but with a slight change to favor your shoulders, perform 5 repetitions of 30 seconds.
If your symptoms do not show improvement over the days even if you have taken into consideration all the recommendations set out here, it is best to make an appointment with an orthopedic shoulder specialist. In this way, you will have an accurate diagnosis of the injury that affects your health.
