Each week, our Athletic Training team is addressing a common ailment and a series of exercises and stretches you can do to help alleviate symptoms.
A shoulder labrum injury can occur after repetitive overhead activity, like throwing or lifting, or as a result of an acute or chronic dislocation. The labrum is a cup-shaped rim of fibrous tissue that lines and reinforces the shoulder joint. There are many ligaments, tendons, and muscle that attach to it to. Think of the labrum as a “suction cup” that contributes to joint stability and when compromised can cause decreased range of motion and pain. Although a shoulder labrum injury cannot be prevented in some cases for those who play a sport that use overhead motion, a combination of stretches, exercises, and rest may be utilized as an effective prevention measure.
Symptoms of a shoulder labrum injury can include, but not limited to:
- Shoulder pain with movement and during sleep after falling on an outstretched arm or a dislocation
- Clicking or popping
- Pain that feels “deep” in the joint
- Arm might feel weak or like a “dead arm.”
- Shoulder feeling unstable during activity
These may be symptoms of a possible Labrum tear. However, the only way to confirm this would be through imaging, most likely an MRI. Reach out to an orthopedic doctor to possibly schedule this.
If it is a confirmed labrum tear, here are some stretches and exercises to help alleviate some of these symptoms. Work on these four exercise series to help alleviate these symptoms. “Exercises should be done 5-7 times a week for optimal relief,” says Gilfeather. “Start with Phase 1 and move on to the next phase when the listed outcome is achieved.”
Exercises are provided by our partners at University Health Services through a company called Medbridge. Each series of exercises includes instructions and video tutorials for each movement.
Begin here and aim to exercise 5-7x weekly. Follow the guidelines in the program to progress to Phase 2.
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Work on these exercises until you have no pain during shoulder movements and have minimal pain during daily activities. Follow the guidelines in the program to progress to Phase 3.
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Work on these exercises until you have no pain while doing daily activities. Follow the guidelines in the program to progress to Phase 4.
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Work on these exercises as listed in the program. Continue this regimen as maintenance even as you progress back into your normal daily workout routine for optimal results.
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Athletic Training at FSU Campus Recreation is comprised of a team of graduate assistants and professional staff who collaborate with physicians to provide injury prevention, education, evaluation, rehabilitative services, and emergency care to the participants of Campus Rec.
Our staff provides onsite athletic training coverage for select intramural games, sport club practices, and club matches and events. Students who are injured while participating in Campus Recreation-sponsored activity are eligible and encouraged to schedule an appointment with the Athletic Training team. Our athletic trainers emphasize patient-centered care and are there to optimize your experience with Campus Recreation.