Click & Book Online Now

Call us now: 023 8025 3317

goPhysio Joint Focus: The Shoulder

Posted on 25th March 2017 by

The shoulder joins the arm to the trunk and is the most mobile, yet unstable joint in the body.

The ‘shoulder complex’ is actually made up of 4 joints

  • The shoulder joint itself known as the Glenohumeral joint. This is a ball and socket type of joint between the head of the upper arm bone or humerus and the glenoid cavity of the scapula or shoulder blade.
  • The acromioclavicular (AC) joint is where the clavicle or collar bone meets the acromion of the shoulder blade.
  • The sternoclavicular (SC) joint is where the clavicle (collar bone) meets the chest bone or sternum.
  • The scapulothoracic joint is where the shoulder blade meets with the ribs at the back of the chest.

Shoulder anatomy

The shoulder joints rely on a complex, synchronised pattern of muscle and joint interaction to maintain stability and function of the whole arm.

This excessive mobility is its main weakness, causing it to become easily injured through trauma or overuse.

Common Injuries

Here are some of the most common shoulder area injuries and problems we tend to see

  • Rotator cuff injuries and tendonopathies
  • Shoulder impingement or subacromial impingement
  • Frozen shoulder or adhesive capsulitis
  • Muscle and ligament tears
  • Tendon problems such as biceps tendonopathy
  • Traumatic shoulder dislocation
  • Recurrent shoulder dislocation
  • Fractures of the humerus or collar bone
  • Acromioclavicular joint sprains
  • Sternocalvicular joint sprains
  • Bursitis

Shoulder injuries are often associated with certain sports such as swimming or tennis, where a large degree of shoulder flexibility is required, along with repetitive and large movements. The shoulder is prone to overuse injuries.

It can also suffer a wide range of traumatic injuries, such as fractures, dislocations, sprains and tears as a result of a fall, impact or collision during sport or every day life.

There are many physiotherapy treatments that can help with shoulder problems. We always start by carrying out a thorough assessment to find out exactly what’s going on with your shoulder. Once this is established, you’ll start a comprehensive rehabilitation programme. This may be a combination of hands on treatments such as soft tissue work, taping, trigger point release, mobilisations or acupuncture and a big focus on exercises to regain strength, flexibility and endurance in your shoulder. A crucial part of recovery from a shoulder injury is making sure all the joints and muscles are working well together, a key part in preventing any future problems.

If you’ve suffered a shoulder injury or are experiencing pain in your shoulder area, give us a call or book an appointment online at our Chandlers Ford Physiotherapy Clinic in Hampshire.

 

SaveSave


5 Tips for Working at your laptop pain-free

Posted on 9th November 2016 by

Flexible working, working on the move, working from home and the advances in technology mean that more and more people use a laptop for their work. But ergonomically, laptops aren’t great for working on and overtime can cause issues.

So, here’s a few tips to help keep back, neck, shoulder and arm pain at bay.

  1. Use a laptop riser. There are multiple types available varying from small and inexpensive to large and more expensive. This will allow you to adjust your screen height to the correct level preventing back and neck pain.
  2. Get a separate keyboard. This will allow you to have your screen at the correct height without compromising on optimal keyboard level. A wireless keyboard is often a better option as it avoids being restrictive due to cables.
  3. Work at an adjustable desk allowing you to sit or stand. Recently, there have been desk risers released which sit on top of a normal desk, are height adjustable themselves and have separate spaces for both your keyboard and mouse, and laptop enabling correct posture when using all equipment.
  4. Posture – sitting and standing upright while looking straight ahead will reduce the risk of back and neck injuries which arise from prolonged periods of poor posture.
  5. Try using the keyboard and its shortcuts more than the tracker pad or mouse. This will reduce the risk of overuse injury to your shoulder and arm.

Lap top ergonomics


Using Your Tablet Without Pain

Posted on 30th August 2016 by

Tablets are now an integral part of many peoples daily lives. We work, read, shop, socialise and watch TV on them. They’ve got lighter and more portable, so are easy to use single handed and for long stretches of time. But with this great device comes some inherent problems.

Using a tablet can put immense strain on your back, neck, shoulders are arms, which can cause pain and overuse injuries.

  1. Avoid staying in 1 position for long periods of time, instead, adjust positions regularly and move around a bit so that you’re neck, shoulders, arms or hands aren’t having to hold a sustained position. It’s recommended to change position at least every 15 minutes.
  2. Hold your device at eye level which helps keep your neck in a neutral position. Always looking down at your tablet overstretches the back of your neck putting you at risk or neck pain and headaches.
  3. Limit how long you’re using your tablet for. Sounds obvious, but maybe use a timer or an app which helps you time your tablet use. Before you know it you can rack up hours on a tablet which can lead to considerable stress on your body.
  4. Use a stand and key pad to optimise the set up of your device. There are lots of accessories available to use with tablets. These can be used to help you set your device up more like a desktop, where you can use ergonomic principles to help minimise the risk to your body.
  5. Balance tablet use with other activities. If you’ve been on your tablet for a while, have a break and get up and do some stretches, rotating your shoulders and stretching your neck. If you can, go for a brisk walk.

Tablets and mobile devices are likely to continue to grow in popularity, so being mindful about their use and the effects on your body is crucial.