For most people, shoulder pain is something they experience at least once in their lives. Sometimes, it can be caused by lifting weights, playing sports, or sleeping incorrectly. Most of the time, this pain will subside in a few days, but sometimes it can persist. One of the main causes of this persistent, annoying shoulder pain is a tear in one of the important muscles in your shoulder. We medically call this a Subscapularis tear. Don't worry, the name may sound a bit strange, but let's talk about it simply.
What is this Subscapularis?
Simply put, your shoulder joint is like a ball and socket joint. There are four muscles that help keep this joint stable and move it in different directions. This group of muscles is called the `` Rotator Cuff ''.
The subscapularis is one of the four muscles in the rotator cuff. To be precise, the strong tendon that attaches it to the shoulder bone is the one that is most often injured.
Its main function is to rotate your arm inward (internal rotation). Think about how important this movement is when you scratch your back, reach into your back pocket, or put on a shirt. So when the subscapularis is damaged, even doing these things can be painful.
How does this tear occur and is it diagnosed?
There can be several reasons for this kind of tearing.
- Accident: This ligament can be torn by something like a sudden fall or a hard blow to the arm or shoulder.
- Damage over time: People who play sports that involve repetitive motion (e.g. tennis, swimming) or those who work in jobs that require heavy lifting can gradually wear down and tear this ligament over time.
- Aging : This condition can also occur as the body's fibers weaken as we age.
The most important thing is to see a doctor when you have shoulder pain, rather than thinking, "This might just be a sprain."
How do you find this, Doctor?
When you see a doctor, they will ask you about your symptoms and do a physical assessment. They will move your shoulder in different directions to see if there is pain, if it is difficult to move, and where the pain is most intense. Sometimes they may also recommend an ultrasound scan or MRI scan to find out exactly how severe the tear is.
These tears are classified according to their nature. Some are partial tears , while others can be complete ruptures. Treatment depends on the nature of the tear.
The journey to recovery: simple exercises you can do at home
Treatment for this condition may include rest , pain medication, physiotherapy, or in some severe cases, surgery. Your doctor will determine the best treatment for you.
Physical therapy is a very important part of this. Once the shoulder pain has subsided and you have recovered somewhat (usually after 4-6 weeks), you can begin exercises to strengthen the muscles around the shoulder and regain range of motion in the shoulder.
Warning: You should only start these exercises after your doctor or physiotherapist has given you permission. Forcing yourself to exercise through pain can make the condition worse.
Here are some simple exercises that you can do at home, after getting your doctor's approval.
| Exercise | How to do | Important points |
|---|---|---|
| Pendulum | 1. Hold on to a table or chair with one good hand and lean forward slightly. 2. Let the disabled arm hang freely down. 3. Now, swing your body forward and backward, side to side, and let your arm swing back and forth like a pendulum. (You don't have to swing your arm, your arm should swing automatically as you swing your body). 4. Do 12-20 times per side. | This will relieve shoulder pain. Do it twice a day. |
| Passive Internal Rotation | 1. Grab something from behind, such as a broom handle, stick, or long rope. 2. Hold one end of the stick with your disabled hand. Hold the other end with your good hand. 3. Now pull the stick horizontally with your good hand. The disabled hand will then pull straight along your back. 4. Hold this position for 10-30 seconds, then return to the starting position. Repeat 3-5 times. | You shouldn't feel any sharp pain. You should only feel a mild pull on the inside of your shoulder. |
| Internal Rotation (with band) | 1. Tie a resistance band used for exercise to a doorknob or table leg at waist level. 2. Hold the band with your disabled hand, bend your elbow to 90 degrees, and lean it against your body. 3. Without moving your elbows away from your body, pull the band towards your stomach. 4. Slowly return to the starting position. Repeat 12-20 times. | This will strengthen the shoulder muscles. Start with a light band first. |
| Prone Horizontal Abduction | 1. Crawl onto a bed or bench and lie down, with the disabled arm down by the side. 2. Now raise your arms straight out to the sides until they are at shoulder level. 3. Hold for 1-3 seconds, then lower your hips. 4. Repeat 12-20 times. | Do it without weights at first. Later, you can do it while holding a water bottle or a light dumbbell in your hand. |
Safety first! Be sure to remember these things
It is very important to think about safety when doing these exercises. Doing them incorrectly can worsen the injury.
- Proper Form: It is essential to perform all exercises with proper form. If you are unsure, practice doing them in front of a mirror. Or ask your physical therapist for the correct way to do them.
- Listen to the pain: If you feel sharp pain while exercising, stop immediately. It's normal to feel a little discomfort, like a muscle pulling. But pain is not good. If you feel pain, reduce the weight or reduce the range of motion a little.
- Don't rush: It takes time to heal. Don't expect overnight results. Exercise regularly and systematically.
- See your doctor: If the pain persists or worsens after trying these exercises, don't waste any time and see your doctor or physical therapist again to discuss this. You may need a different treatment.
Take-Home Message
- A common cause of shoulder pain is a subscapularis tendon tear. So don't underestimate shoulder pain.
- Never self-diagnose. Always see a qualified doctor for an accurate diagnosis.
- Rehabilitation exercises should only be started after receiving the advice and approval of a doctor or physiotherapist.
- Listen to your body while exercising. Stop immediately if you feel any sharp pain.
- Patience and consistency are key to recovery. Don't expect quick results.
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