Impingement syndrome isn't caused by an acute injury – it mainly results from a deficit in the muscles responsible for shoulder stability.
What is impingement syndrome?
Impingement syndrome is a narrowing syndrome within a joint space – tendons or muscles get pinched inside the joint. It often occurs in the shoulder, but also in the hip. It comes with painful restriction of movement: at first the pain is mild, but it gets worse over time. Simple everyday movements and loads can become torture, such as lifting your arm.
Cause and prevention
Impingement syndrome isn't caused by an acute injury – it mainly results from a deficit in the muscles responsible for shoulder stability. To prevent it, training the shoulder muscles is especially important.
The shoulder – a complex joint
The shoulder is the most mobile ball-and-socket joint in our body and can move in all three axes. It is guided and secured by cuff-like muscles known as the rotator cuff – 4 muscles that surround the shoulder joint. The rotator cuff stabilises the shoulder; the individual muscles are responsible for internal and external rotation and for raising the arm to the side.
Treatment options
Besides conservative treatment there is also the option of surgery, but conservative methods are tried first. These include medication (pain therapy), focusing on relieving or inhibiting inflammation – with tablets or injections. Above all, though, treatment should involve physiotherapy: targeted training builds muscle and improves mobility.
Exercises for prevention and shoulder pain
We've put together a small selection of shoulder exercises you can also do outside our classes. They're easy to do with no great effort and no extra equipment – apart from a resistance band – strengthen the individual muscles and so help prevent impingement syndrome.
1. Shoulder external rotation
Keep your elbow at a 90-degree angle and rotate your arm outwards from the shoulder. Make sure your elbow stays in contact with your hip. Fix the band at elbow height on the side away from the arm.
2. Shoulder internal rotation
Keep your elbow at a 90-degree angle and rotate your arm inwards from the shoulder. Here too, your elbow stays in contact with your hip. Fix the band at elbow height on the same side as the arm.
3. Diagonal external rotation
Move your straight arm diagonally from bottom to top: the right arm starts on the left at groin height and is lifted up to the right while turning outwards. Fix the band on the floor with your left foot.
4. Diagonal internal rotation
Move your straight arm diagonally from top to bottom: the right arm starts at the top right and moves down to the left towards the groin while turning inwards. The band is fixed above your head on the same side as the arm.
5. Shoulder blade stabilisers
Both arms move at the same time. Start in front of your body with arms slightly raised and elbows at 90 degrees. First pull your shoulder blades back and down together, then bend your elbows and pull them back. The band is fixed at elbow height.
Alternatively, at the edge of a table: in a half-standing position, place your hands shoulder-width apart and never fully lock your elbows. Slowly lower your body by bending your elbows and squeezing your shoulder blades together, then push back up. Keep your head and torso stable throughout the exercise.
Summary
- Physiotherapy – muscle building and improved mobility
- Targeted training of specific muscle groups
- Many exercises can be done despite impingement and are helpful
- With an unstable shoulder joint, muscle-building exercises are important – a resistance band is very helpful!
