Overhead Activities & Shoulder Pain
Painting, power washing, trimming bushes, and trees requires your arms to be over your head for a prolonged period of time. Just the other day, I did a little too much overhead work, and the next day I felt it in my shoulder. I had difficulty raising my arm overhead, getting dressed, and getting ready for work. I knew what I did, I strained my rotator cuff with all the overhead activity. Luckily, I knew how to treat myself. However, I should have known better to begin with.
When working overhead for a prolonged period of time, you have a higher risk of shoulder impingement or rotator cuff involvement than working below shoulder level. If you are 65 years of age or older, you have a higher risk of impingement or rotator cuff involvement than someone in their 20s, 30s or 40s.
In my case, I fatigued my rotator cuff muscles too much, so they could not do their job as a shoulder depressor. In doing so, my rotator cuff was pinched by the bone in the top of shoulder, which caused inflammation and pain.
In retrospect, I should have followed these tips:
1. Plan better. Spread out all your overhead chores so they are not done in one day, but over time.
2. Stretch. I should have done a front-ofshoulder stretch (pectoralis stretch), back-ofshoulder stretch (rotator cuff stretch), and/or a reach-behind-my-backstretch (internal rotation stretch).
3. Rest. Try working overhead 15 minutes and then either stretch and/or rest with a different activity. Your working overhead tolerance may be only 1 min or 15 minutes, so adjust accordingly. Perform below shoulder activities between the overhead work so as not to waste time or just rest your shoulder.
4. Prevention with exercises. Stay consistent with rotator cuff strengthening exercises that should be performed 2-3x/week throughout the year.
I like to use a doorframe to help me stretch the front of my shoulder. I stand in the doorframe and put my forearm on the frame so that my elbow and shoulder are both at 90 degree angles. I should feel a stretch, not pain, in the front of my shoulder and chest as I hold that position for 30 seconds.
Remember, when working overhead, change position frequently, think smarter, and do not push to pain with any activity.
Julie Hawthorne Adamski, PT, DPT, ATC, and Owner & Physical Therapist of Energy Physical Therapy, LLC. Dr. Adamski serves the greater Pottstown and Boyertown area and is a local resident committed to the health and well being of area residents. Information in these tips are intended for educational use and you should seek medical advice from your individual physical therapist or physician if needed. www.energy-pt.com 610-310-0915.