Pain in the Cape Muscle and Shoulder: Advice, diagnosis, information and investigation

lime Shoulder

Pain in the Cape Muscle and Shoulder: Advice, diagnosis, information and investigation

Have you hurt your shoulder and cape muscle? Learn more about what these pains may be caused by and how this reader's symptoms presented in relation to pain.

 



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Reader: Hi - is a 50 year old woman, has trained all her life, but had a stay of 5 years, exercised of course, but did not train, started this fall with very light strength training and has otherwise trained cross country, obviously I have not been strong enough in tendons or muscles since I now have pain in the shoulder, mantle muscle, biceps and down to the attachments down to the elbow. Now I sew suits and model on busts, some hand stitching. The pressure is therefore a bit big - this is my job! How to train this in a way silk that it can get better. Has access to sling as well. But my big question, can I ski easily without this getting worse? I can barely keep myself inside. The trip entices… Using Voltarol right now..and it stings in the muscles. So I wonder why I have pain in the shoulder and mantle muscle? Can you help me with some advice?

 

 



 

ANSWER # 1

It sounds as if you have suffered a strain injury in the mentioned areas. You should therefore consider whether there are any exercises you have done that should not be performed - or whether you have the correct technique when performing. As you describe it, there is no time for healing of muscles and tendon attachments for you as of dd - your age also makes muscle fibers repair more slowly than they did before. Loads from skiing, work and strength training will simply be too much for you at the time of writing it sounds like.

1) How long have you been hurting?

2) Do you have pain all the time - or only with certain movements / specific loads?

3) Why are you using Voltaren? The said drug and its means (diclofenac) can cause an even slower healing in both muscles and tendons. And how often do you use the latter?

 

RESPONSIBILITY OF THE READER

1) and 2) Skied a lot at Christmas, without it hurting. It is true that I felt a little pain with an exercise during strength training, so I dropped it as soon as I felt pain on the mantle muscle on one shoulder, just as I felt it in the tendon inside the elbow. It was all nice as I said at Christmas. Got a type of frozen shoulder January 1st. Where one shoulder locked. Has therefore moderated the exercises during strength training. Actually, it feels good during a ski trip today too mør a little tender in the biceps and a little pain at the end of the shoulder attachment, but does not hurt all the time. It hurts the most when I have to work at height with my arm when modeling on the bust. Is it the case that some exercises that are correct for these areas cause new cells to form and that in a way with moderate exercises you can heal faster?
3) Voltaren - someone who gave me well-meaning advice. Have used the cream for 4 days. Have used it twice a day.

 



 

ANSWER # 2

So you have pain when you work above shoulder height? And the pain is on the outside of the shoulder with accompanying pressure soreness? It sounds like you have a tendon injury in the rotator cuff - possibly the supraspinatus muscle.

 

Reader: I have normal pain threshold, but are you saying I should just drop the cream?

 

ANSWER # 3

I can not say whether you should drop it or not, as I have not seen you in a clinical context. However, starting with the use of inflammation and painkillers without the advice of a doctor or pharmacist is not advisable. You must train the rotator cuff muscles using a training elastic - a link to exercises follows here . You should also consult a modern chiropractor or manual therapist for clinical evaluation. They can make the diagnosis based on their functional examinations which also involve a number of orthopedic tests. Do you recognize this: Supraspinatus tendon injury

 

Reader: Yep, that's right I feel a little sore in the rotator cuff area… Should I drop skiing - I manage not to use one shoulder as well - the pole vault itself feels really good - the pain tells me if I have to be completely calm or not , not true - but it has been said that with proper exercises new cells are formed which are also positive with the whole process.

ANSWER # 4

Yes, but this should be considered by a public health clinic. For here, imaging diagnostics may be necessary to see the extent of the injury. Chiropractor and manual therapist are the two publicly licensed professions with referral rights to imaging and muscle / skeletal expertise. Wishing you good improvement and happiness for the future.

 

 

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X-ray of patellase tear

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Training for Tighter Thighs and Butt

Outcome

Training for Tighter Thighs and Butt

Exercise and exercises for tighter thighs and buttocks. Exercise that burns fat, forms and provides firmer muscle in the buttocks, thighs and stomach in an efficient and good way.


 

In combination with these exercises, we recommend that you increase your daily movement, for example in the form of walks in rough terrain or swimming. It is important to exercise over time with good exercise routines to achieve results such as weight loss, more defined muscles and improved heart health.

 

1. KNEE BEND

squats
squats is a popular and effective exercise that trains the buttocks and thighs.

A: The initial position. Straighten your back and stretch your arms out in front of you.

B: Bend down slowly and stick out your butt. Make sure you tighten your abdominal muscles and maintain the natural curve of your lower back.

The exercise is carried out with 10-15 repetitions over 3-4 sets.

 

2. OUTCOME

knee lunge

Outcome can be performed in several ways, both with and without weight manuals. Keep in mind the rule "do not kneel over toes" as this will cause too much pressure in the knee and can cause both injury and irritation. A good exercise is a properly performed exercise. Repetitions and sets vary from person to person - but 3 sets of 12 repetitions are something to aim for.  8-12 repetitions on both sides above 3-4 sets.

 

3. MONSTER TRAILS

"Monstergange" is a brilliant exercise for activating deep buttocks, thighs, hips and pelvis. After only a short time with this exercise, you will feel that it takes you well deep in the seat - even if you think you are well trained. For this exercise we recommend a Perform Better training tram (rose or green). See example of execution below:

Find an exercise band (preferably adapted for this type of exercise - feel free to check our online store or ask us directly) that can be tied around both ankles as in a large circle. Then stand with your feet shoulder-width apart so that there is good resistance from the strap to your ankles. Then you should walk, while working to keep your legs shoulder-width apart, a bit like Frankenstein or a mummy - hence the name. The exercise is performed in 30-60 seconds over 3-4 sets.

 

4. SIDE FAILURE

This exercise is excellent training for the gluteal muscles. Use an exercise band (preferably adapted for precisely this type of exercise) that can be tied around both ankles as in a large circle. Then stand with your feet shoulder-width apart so that there is a gentle resistance from the strap to your ankles. The knees should be slightly bent and the seat should be slightly backwards in a kind of intermediate-squat position.

Side outcome with elastic

Then take a step to the right with your right foot and leave your left leg standing - make sure you keep your knee steady - and then return to the starting position. Repeat 10-15 repetitions, on both sides, above 2-3 sets. Below you see an example of performing the exercise:

 

Video: Side outcome w / elastic

 

5. THE BRIDGE

Great exercise that tightens the buttocks and thighs. Strong muscles also reduce pressure and strain on the back.

the bridge exercise


The bridge is done by lying on your back with your legs bent and your feet flat on the ground, with your arms resting along the side. Your back should be in a neutral curve. Feel free to warm up the seat by performing some light exercises - where you simply tighten the seat muscles, hold it for about 5 seconds and release again. This is an activation exercise that tells the muscles that you plan to use it soon - which in turn can lead to more proper use during exercise, and reduce the chance of muscle damage. When you're ready, do the exercise by pulling the seat muscles together, before lifting the pelvis and hip up against the ceiling. Make sure you perform the exercise by pressing through the heels. Raise the pelvis to the back is in a neutral position, not over-curved, and then slowly lower back to the starting position. The exercise is performed 8-15 repetitions, about 2-3 sets.

 

6. SIDE LEG LIFT

Lie on your side with a supportive hand in front of you and a hand resting your head. Then lift the upper leg in a straight motion (abduction) away from the other leg - this leads to good training of the deep seat and hip muscles - it also shapes the thigh muscles. Repeat the exercise 10-15 repetitions on both sides over 3-4 sets.

Lateral leg lift

 

7. «OYSTERS»

A very good exercise for more proper use of the seat muscles, especially the gluteus medius. You will feel that it 'burns' a bit in the seat after only a few repetitions - suggesting that you are, most likely, undermining this important part of the supporting muscle.

oysters Exercise

Lie on the side in fetal position - with the hips in 90 degree bend and with the knees on top of each other. Let your lower arm act as a support under your head and allow your upper arm to rest on your body or floor. Lift the upper knee from the lower knee while keeping the heels in contact with each other - a bit like an oyster that opens, hence the name. Focus on contracting the seat muscles as you perform the exercise. Repeat the exercise above 10-15 repetitions over 2-3 sets. Below you see a video example of the exercise:

 

Video - Oyster Exercise w / elastic:

 

8. FOLDING KNIFE

Folding knife on therapy ball

Very heavy and effective training for the core muscles and the gluteal muscles. This is an exercise that you must gradually get used to, especially if you are not used to exercising this way. If you find it difficult to do more repetitions, we advise you to start with as many as you can - and then gradually increase the number of repetitions as you get stronger.

A: Starting position for the exercise. Start with the legs of the therapy ball and your hands in the ground, as if you were pushing.

B: Slowly pull the ball under you. Then slowly return to the starting position.

The exercise is carried out with 8-10 repetitions over 3-4 sets.

 

How often should you do the exercises?

This depends on how trained you are. We recommend that you perform the exercises 3-4 times a week and then increase to 4-5 times a week as you get stronger.

 

Feel free to contact us at YouTube or Facebook if you have any questions or similar regarding exercise or your muscle and joint problems.

 

Also read: - The 5 Worst Exercises If You Have Prolapse

leg press

 

What can I do even for muscle and joint pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

 

Recommended products for pain relief for muscle and joint pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

purchase now

 

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Stretch of glutes and hamstrings

 

Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you have questions or need recommendations.

Cold Treatment

 

 

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