Physio Blog

Some useful information and advice

It is always advisable to:

See a physiotherapist to aid diagnosis and help to understand the problem

- reduce training load & begin short bursts of pain free loading with adequate rest periods
- reduce stride length and increase cadence (reducing forward lean)
- strengthen calves, quads, hamstrings & glutes

- if the pain feels like pressure or is small and specific or is long lasting and increasing in severity seek medical attention

- begin a progressive loading program to strengthen the rotator cuff

- strengthen other muscles such as the latissimus Dorsi, serratus Anterior, Lower Fibre Trapezius muscles

- a corticosteroid injection may be beneficial in the short term only

- when a more sinister pathology has been ruled out clinicians will assess for mechanical aggravators & other factors that may be having an impact; stress, anxiety, time off work/financial worries

- the identity of pain & it's cause is based on experiences & social conditioning, it is therefore important to understand your own behaviors and emotions

- lower activity levels are associated with pain therefore progressive activity/exercise is advised

Pilates, a low impact controlled form of progressive exercise, can be used in rehabilitation. There is also new research to evidence it's worth in managing chronic conditions.

*Please seek further advice from a health care professional*