Managing Shoulder Pain in Athletes

Shoulder pain is a common issue among athletes who spend long hours hunched over at a desk (lets be honest thats almost all of us), leading to tight pecs and rounded shoulders. This posture can cause misalignment of the humeral head, resulting in pinching and swelling in the shoulder joint. Over time and repetitive use, this can contribute to problems with the labrum, rotator cuff, and even result in arthritis. What this looks like is tight pectoral muscles pulling the shoulders forward and inward, rounded shoulder posture leading to misalignment of the humeral head, you’ll notice that hands will also turn in. Range of motion will show impaired shoulder movements due to muscle imbalances (ie. over built traps/under built lats) and poor posture

My favorite routine to get you out of pain in a “pinch” is to put a heating pad on your shoulder for 20 mins, then do the passive broom handle stretch or TIY’s depending on your pain level, followed by some light distraction with just the weight of your arm(bent over arm circles). When you are feeling strong and stable enough do the following to maintain shoulder health.

How to Address Shoulder Pain:

1. Pectoral Muscle Stretching: - Perform stretches like doorway stretches and chest openers to lengthen the pec muscles and improve flexibility in the chest and shoulders. - Hold each stretch for 30 seconds to 1 minute and repeat on both sides.

2. Upper Back Strengthening Exercises: - Focus on strengthening the upper back muscles, such as the rhomboids and mid-trapezius, to help counteract the forward pull of the pecs and improve posture. - Incorporate exercises like rows, face pulls, and scapular retractions into your workout routine to promote shoulder stability and alignment.

3. Shoulder Mobility Drills: - Practice shoulder mobility exercises to improve range of motion and reduce stiffness in the shoulder joint. - Include movements like arm circles, shoulder dislocations, and thoracic spine rotations to enhance shoulder mobility and prevent impingement.

4. Postural Awareness and Alignment: - Pay attention to your posture throughout the day and make an effort to sit and stand with a neutral spine and open chest. - Use ergonomic supports and reminders to maintain proper alignment and prevent slouching and rounding of the shoulders.

By addressing tight pecs and poor posture, individuals can alleviate shoulder pain, reduce the risk of shoulder joint issues, and improve overall shoulder health. Incorporating regular stretching, strengthening exercises, and postural awareness can help correct imbalances and promote optimal shoulder function.

Remember to consult with a healthcare provider if you experience persistent pain or discomfort.

Managing Back Pain in Athletes

Back pain is a common issue among athletes, often stemming from muscular imbalances and improper workout routines. As a massage therapist, I have noticed a pattern of lower back pain in clients with shortened quads and tight hip flexors, which can lead to imbalances in the pelvis and discomfort in the lumbar spine (specifically jamming up L4/L5).

Some of the causes of low back pain in athletes come from an imbalance in the muscles surrounding and supporting the spine.What this looks like is shortened quads and tight hip flexors lead to excessive anterior pelvic tilt, weak glutes and hamstrings are then unable to support the pelvis and spine. A lack of flexibility and mobility in the lower body will inevitably result in discomfort.

My favorite routine to get you out of pain in a “pinch” is to lay on the floor on a heating pad with your legs up at a 90deg angle for 20 mins, then runners lunge on both sides, followed by cobra. When you are feeling strong and stable enough do the following to maintain lower back health.

How to Address Back Pain:

1. Quad and Hip Flexor Stretches: - Incorporate stretches such as the kneeling hip flexor stretch and standing quad stretch into your daily routine to lengthen these muscles and reduce tension in the pelvis. - Hold each stretch for 30 seconds to 1 minute and repeat on both sides.

2. Hamstring and Glute Strengthening Exercises: - Perform exercises like deadlifts, squats, and hip thrusts to strengthen the glutes and hamstrings, which can help stabilize the pelvis and alleviate pressure on the lower back. - Aim for 2-3 sets of 10-12 repetitions for each exercise, gradually increasing the weight as you progress.

3. Core Stability and Alignment: - Focus on maintaining proper alignment and engaging the core during exercises and daily activities to support the spine and reduce strain on the lower back. - Practice exercises like planks, bird dogs, and bridges to improve core strength and stability.

By addressing muscular imbalances and incorporating targeted stretches and strengthening exercises, athletes can effectively manage and prevent back pain related to tight quads and hip flexors. Remember to listen to your body, consult with a healthcare professional if needed, and prioritize proper form and technique in your workouts to support a healthy and pain-free spine.

Remember to consult with a healthcare provider if you experience persistent pain or discomfort.

Benefits of Sports Massage

Sports massage is reported to have many beneficial effects in athletes. Sports massage can be used pre-performance, post-performance, during training or for rehabilitation. Athletes of all levels may benefit from sports massage. If you are looking for a way to improve your athletic performance, then sports massage may be for you. Learn more about the possible performance enhancing effects of sports massage. 

WHAT IS SPORTS MASSAGE?

Sports massage is a systematic manipulation of the soft tissues of the body that focuses on muscles relevant to a particular sport. Runner 

Paavo Nurmi, known as the "Flying Finn," was one of the early users of sports massage. Nurmi is said to have used sports massage during the 1924 Olympics in Paris where he won five gold medals. In the United States, Jack Meagher is thought to be the father of sports massage in the United States. 

Many different movements and techniques are used in sports massage. Examples of these techniques include; Swedish style massage, effleurage (stroking), petrissage (kneading), compression, friction, tapotement (rhythmic striking), vibration, gliding, stretching, percussion and trigger points. These movements and techniques are used to try to help the athlete's body achieve maximum performance and physical conditioning with a decreased chance of injury or pain and a quicker recovery.

WHAT ARE THE BENEFITS OF SPORTS MASSAGE?

Many benefits from sports massage have been reported based on experience and observation. Some of the benefits are to the mind (psychological) and some are to the body (physiological). Possible side effects of sports massage are tenderness or stiffness for 1 to 2 days after the sports massage. A skin reaction due to the massage oils is also possible. But for the most part, sports massage is safe. Some of the reported benefits include: 

• • Increased blood flow
• • Increased joint range of motion (ROM)
• • Increased flexibility
• • Increased elimination of exercise waste products (lactic acid)
• • Increased sense of well-being
• • Decreased muscle tension
• • Decreased neurological excitability (nerves more relaxed)
• • Decreased chance of injury
• • Decreased recovery time between workouts
• • Decreased muscle spasms

WHAT DOES THE SPORTS MASSAGE RESEARCH SAY?

Now that you know the reported benefits of sports massage, let's find out if the research studies support those benefits. Research studies regarding perceived fatigue and recovery showed that subjects felt they were less fatigued and felt like they recovered faster after sports massage. Decreased anxiety , improved mood and well-being were also noted. Delayed onset muscle soreness (DOMS) decreased by about 30% in one research study. Other studies support the finding that DOMS does decrease after sports massage. 

Now for some benefits that are not supported by research. The ability of sports massage to help the muscles get rid of lactic acid is not supported in research studies. Many researchers feel this is linked to the fact that increased blood flow to muscles after sports massage cannot be supported either. A quicker recovery after sports massage is not yet supported by the research. Studies do support that active recovery (low-intensity exercise after work-out) is the best method of decreasing the amount of lactic acid that builds up after exercise and speeds recovery.

So what does all of this mean? It seems that the positive mind (psychological) benefits of sports massage are indeed supported by research studies. Study findings also support that sports massage does not negatively effect performance, but the positive body (physiological) benefits on performance are not quite as clear. More research is needed on the positive body effects and also on the mind/body interaction after sports massage.

Sources: 

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Goodwin JE, Glaister M, Howatson G, Lockey RA, McInnes G. Effect of pre-performance lower-limb massage on thirty-meter sprint running. J Strength Cond Res. 2007 Nov;21(4):1028-31. 

Hemmings B, Smith M, Graydon J, Dyson R. Effects of massage on physiological restoration, perceived recovery, and repeated sports performance. Br J Sports Med. 2000 Apr;34(2):109-14. 

Hinds T, McEwan I, Perkes J, Dawson E, Ball D, George K. Effects of massage on limb and skin blood flow after quadriceps exercise. Med Sci Sports Exer. 2004 Aug;36(8):1308-13. 

Jonhagen S, Ackermann P, Eriksson T, Saartok T, Renstrom PA. Sports massage after eccentric exercise. Am J Sports Med. 2004 Sep;32(6);1499-503. Epub 2004 Jul 20. 

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Shoemaker JK, Tiidus PM, Mader R. Failure of manual massage to alter limb blood flow: measures by Doppler ultrasound. Med Sci Sports Exerc. 1997 May;29(5):610-4. 

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