By: Dr. Claire Wells, Chiropractor

Running is one of the most accessible forms of exercise, and a great way to enjoy being outside during these remaining weeks of good weather in Calgary. Because so many people run, there is a lot of information that circulates on social media, in marketing campaigns, and even by word of mouth, about what we “should” do when it comes to running. But not all information is good information, so below I bust four common running myths to help you get the most out of the season!

MYTH 1: “You should minimize rotation of the trunk and arms.”

When I started running, I was certain that rotating my body was bad. I was told it was a waste of energy; that my arms should never stray from straight, and my hips should always face perfectly straight forward. I was so proud when I would go for a run and keep my trunk super rigid and stiff.

But wow, was I wrong! As it turns out, running is a rotational sport. Controlled rotation throughout the body is how we propel ourselves forward. Let me explain…
It would be easy to think of the legs as being our primary drivers for moving our body forwards when we run (after all, that’s what it looks like!). But even if you had no legs, you would be able to “walk” by reciprocal rotation of the pelvis (driven by the lumbar spine, AKA the low back) and the shoulders (driven by the thoracic spine AKA the mid and upper back).

[Image1]

“It’s important to realize that trunk, hip, knee, ankle, and foot rotation is normal and necessary to run efficiently. And efficiency means reduced injury risk.”

By: Cody Gramlich, Physiotherapist

Most of us have been there before. You go to pick something up off of the floor and there it is. Back pain so severe you feel like you may never be able to walk again. An alternative scenario is pain that won’t stop nagging throughout your workday. You could also be someone who notices a ‘twinge’ every time you attempt a back squat. Regardless of the situation, a LOT of people experience back pain. If you haven’t, you  are one of the lucky ones in the minority. The good news is, with proper understanding and management, it doesn’t have to define you! If any of this sounds familiar to you, the information below will be of benefit. You will gain a better understanding of back pain, how to manage it, and how to prevent it.

What is Mechanical Low Back Pain?

Starting with a very general overview of the anatomy of the lumbar spine (low back), it consists of 5 vertebrae, separated by intervertebral discs. The vertebrae provide structural support, guide movement, and provide protection for your spinal cord and spinal nerves. Your intervertebral discs provide shock absorption from impact activity and bending.  Your lumbar spine also has various ligaments and muscles that contribute to structural support and movement. As you can see in the second image below, there is close interaction between the areas above and below your spine due to the overlap of multiple ligaments and muscles. These muscles help facilitate movement of your low back in 3 different planes:

• Flexion/extension (forward/backward)
• Lateral flexion (side bending)
• Rotation (twisting)

Mechanical low back pain (also referred to as non-specific low back pain) is defined as “low back pain not attributed to recognizable, known specific pathology”³. As the name and definition suggest, you cannot conclusively determine the structure at fault for mechanical low back pain. Many research studies have indicated that even imaging (x-ray, CT scan, MRI) does not always correlate with clinical findings when it comes to low back pain. To hammer this point home, one of my mentors and colleagues used to say, “we could sit down and drink a few pitchers of beer arguing what we think the specific cause of mechanical low back pain is”.

When your low back pain is being assessed, the first step is to rule out any specific/serious causes of your pain. Examples of this include, but are not limited to, radiculopathy (nerve related deficits), cauda equina syndrome, tumor, fracture, infection, and inflammatory disease. If these more specific causes are ruled out, it is then labelled as non-specific mechanical low back pain. You may be asking yourself “how can a physiotherapist help if they cannot identify the cause of my back pain?”. The goal of assessment/treatment with a physiotherapist will be to manage the symptoms and identify contributing factors that may have led to the development of it in the first place.

Potential contributing factors to the development of your low back pain^3,4:

– History of trauma

– Strain or overuse

– Postural dysfunction

– Dysfunction above and below the low back (mid back, pelvic girdle, hips)

– Core weakness or muscle imbalances

– Psychological factors (ex. fear of movement, depression)

– Work environment

– Pregnancy

Since mechanical low back pain is so common, there has been a significant amount of research surrounding it, producing clinical practice guidelines (best practices) for diagnosis and management. A stratified approach is now most commonly suggested. The recommendations for management of your low back pain will differ depending on what group or subgroup you are categorized into. These groups/subgroups are usually based on chronicity of your back pain (acute, sub-acute, chronic) and presence of external factors that may contribute to it (psychological, work environment, etc.)^1,3,4,6.

Why is it Important to Understand Mechanical Low Back Pain?

Low back pain affects 60-80% of individuals at some point in their lifetime³. Of these people, over 90% that present to a primary care practitioner have non-specific mechanical low back pain⁴. Back pain is also a significant economic burden to society. It is reported that the cost of care for low back pain is $50 billion annually in the United States⁴. Up to 23% of the world’s adults suffer from chronic low back pain (lasting longer than 3 months), which requires significant health care costs³. Without diving too deep into politics, in Canada’s public health care system and considering the significant costs associated with back pain, you could certainly argue it affects us all.

It is important to note that low back pain tends to be a self-limiting condition. Half of individuals will recover from it in 2 weeks without treatment, and the majority of individuals will recover in 1-4 months without treatment⁴. Although this is true, the recurrence rate of low back pain is high. 60% of people are likely to experience another episode of low back pain within 3-6 months⁴. These statistics indicate why it is important to see a rehab professional. First, some guidance will give you a higher likelihood of recovering in a shorter time frame. Second, education on your back pain will allow you to take preventative steps to decrease the likelihood of recurrent episodes.

As mentioned earlier, current guidelines take a stratified approach to diagnosing and treating mechanical low back pain. Depending on where you are categorized, the treatment may differ slightly. However, within each category, a few common themes exist. First, one of the most important aspects of care is providing reassurance and education. The better you understand your low back pain, the better you will be equipped physically and psychologically to deal with the pain. Second, exercise therapy and maintaining an active lifestyle is a key component to preventing and managing it. When it comes to mechanical low back pain, as long as a primary care practitioner has ruled out red flags, it is safe to move, and encouraged to help recovery. Finally, a multidisciplinary approach to low back pain management is recommended. This could include (but is not limited to) pharmaceuticals, psychology, conservative care, and self management^1,2,4,5.

Some Risk Factors for Developing Mechanical Low Back Pain⁴:

– Standing or walking > 2 hours per day

– Frequent moving or lifting > 25lbs

– Increased driving time (occupational)

– Limping or altered gait

– Obesity

– Psychosocial factors (income level, stress level, poor relationships at work)

– Prior low back pain

– Posture

– Poor muscular endurance (low back and core)

How Do I Know If I Have Mechanical Low Back Pain?

– Pain, ache, or stiffness in the lumbosacral region (small of your back)

– Pain may radiate into your buttocks or upper leg (more often one sided)

– Pain may come on due to a specific event (bend, lift) or insidiously (gradual, no cause)

– Pain will increase or decrease with positional changes, certain movements, or lifting

– NO signs of Red Flags (i.e. significant trauma, unexplained weight loss, widespread neurological issues)

– NO known specific pathology (i.e. fracture, infection)

*Remember that these are the most common symptoms that would indicate you may have mechanical low back pain. It may present with different signs/symptoms depending on the individual. If this sounds like you, reach out to a Peak Health physiotherapist or another health care practitioner for a thorough assessment to determine the cause of your specific symptoms.

3 Strategies to Help Manage Your Mechanical Low Back Pain Symptoms

1. Keep it Moving

*Movement and activity are a key component to recovery and prevention of mechanical low back pain. Pick an activity you like to do (yoga, walking, cycling) and do it within the limits of your pain levels. You may have to modify the activity in the short term, but the movement will be beneficial for your body.

2. Low Back Mobility

*Working on mobility in your lumbar spine will help decrease pain levels and encourage more efficient movement in the long term. Try 3 sets of 10-15 repetitions.

3. Back/Core Strengthening and Motor Control

*Strength and coordination of the back, hip, and core muscles will allow you to get back to normal activity sooner and prevent episodes of back pain in the future. Try 3 sets of 8-10 repetitions on each side.

FAQ

How Do I Relieve My Low Back Pain?

It is best that you take an active approach or incorporate movement to help alleviate your back pain. Another suggestion includes using heat or ice to help decrease pain or muscle spasm. Clinical practice guidelines also recommend short term use of over-the-counter anti-inflammatory medications. However, it is best to consult a physician or pharmacist prior to use to ensure medication is safe and effective for you.

When Should I Be Worried About My Low Back Pain?

If your low back pain is non-specific mechanical low back pain, there is no need to be worried, as your pain will likely resolve with multimodal treatment. Mechanical low back pain is self-limiting, and it is usually safe to resume activity as tolerated. However, it is best to have it assessed by a physiotherapist or another health care professional in order to rule out red flags or specific causes of your pain that may require more immediate attention.

How Should I Sleep With Low Back Pain?

Most comfortable sleeping position will vary from person to person and there is no right or wrong answer. You may have to try a few different positions to find out what is best for you. One option to try is sleeping on your back with a pillow supporting your knees. Another option is sleeping on your side with a pillow between your legs. These options can put your pelvis and low back in a position that may relieve some discomfort.

What Comes Next?

Remember, mechanical low back pain is not attributable to any recognizable or specific pathology. It is one of the most common complaints to primary care practitioners and has a large burden on the health care system. Mechanical low back pain can be complex and multifactorial. It usually requires individualized management using a stratified approach. Education, an active lifestyle, and multidisciplinary management will aid in more successful outcomes.

Start by trying some of the strategies listed above and see how it goes! Afterwards, it would benefit you to see a physiotherapist to guide you through treatment, depending on your response.

Feel free to reach out if you have any additional questions on mechanical low back pain, or you can book an appointment online by clicking here.

References:

1. Almeida, M., Saragiotto, B., Richards, B., & Maher, C. G. (2018). “Primary care management of non-specific low back pain: key messages from recent clinical guidelines”. The Medical Journal of Australia, 208(6), 272–275. doi:10.5694/mja17.01152
2. Oliveira, C.B., Maher, C.G., Pinto, R.Z. et al. “Clinical practice guidelines for the management of non-specific low back pain in primary care: an updated overview”. European Spine Journal 27, 2791–2803 (2018). https://doi.org/10.1007/s00586-018-5673-2
3. Physiopedia 2021. “Low Back Pain”. Physiopedia. Accessed March 16, 2021, https://www.physio-pedia.com/Low_Back_Pain
4. Physiopedia 2021. “Non Specific Low Back Pain”. Physiopedia. Accessed March 16, 2021, https://www.physio-pedia.com/Non_Specific_Low_Back_Pain
5. Qaseem, A., Wilt, T.J., McLean, R.M., et al. “Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain: A Clinical Practice Guideline From the American College of Physicians. Annals of Internal Medicine. (2017) ;166:514-530. [Epub ahead of print 14 February 2017]. doi:10.7326/M16-2367
6. Royal Dutch Society for Physical Therapy (2013). “KNGF Guideline: Low Back Pain”. Koninklijk Nederlands Genootschap voor Fysiotherapie, KNGF. http://www.ipts.org.il/_Uploads/dbsAttachedFiles/low_back_pain_practice_guidelines_2013.pdf

Media References:

Anatomy Pictures:

• Click Physiotherapy (N.D.). “Lower Back Pain: Exercises and Stretches”. Accessed March 19, 2021 via Google Image Search. https://clickphysiotherapy.blogspot.com/2019/01/lower-back-pain-exercises-and-stretches.html [Original Source Unknown]

By: Cody Gramlich, Physiotherapist

You really don’t realize how fortunate you are to be able to perform simple day-to-day tasks until something limits you from these tasks. This thought has likely crossed your mind if you have ever had knee pain while running to catch the bus, going up stairs at the office, or squatting to pick up your child. This hits close to home for me, as this was similar to what I was experiencing when  I developed knee pain two months prior to running my first half marathon. With proper activity modification and management of the injury, I was able to complete the half marathon as planned! In this blog, you will learn about the presentation and management of one of the most common types of knee pain, patellofemoral pain syndrome.

What is Patellofemoral Pain Syndrome?

Patellofemoral pain syndrome (aka runner’s knee) is an umbrella term for any long-standing knee pain behind your patella (kneecap) or around the patella. It has also been referred to in literature as runner’s knee or anterior knee pain. Runner’s knee is usually aggravated by any activities performed with your knee in a flexed position, usually while weight bearing. These activities include running, squatting, and stairs. However, your pain may also be aggravated by long periods of sitting. The common theme with all of these is that your knee is undergoing increased compressive forces in a flexed position^2,5.

The patellofemoral joint is where your patella (kneecap) articulates with your femur (thigh bone). As you can see in the image above, there are a lot of structures that contribute to the stability and control of the knee and patellofemoral joint. This includes bony structures, ligaments, and muscles. However, stability and control of your knee is also significantly affected by positioning and control of your hip and ankle. So, when you see a physiotherapist, they will likely be addressing any dysfunction at all three of these regions.

Many mechanisms have been proposed as contributing factors to runner’s knee:

• • • Patellar maltracking
    • Quadriceps weakness
    • Hip abductor or external rotator weakness
    • Foot pronation
    • Muscular imbalance causing dynamic knee valgus
    • Anatomical abnormalities
    • Overuse or overloading
    • Improper footwear

The literature tends to disagree or be inconclusive on the specific etiology of runner’s knee. Although, a common theme exists in that runner’s knee occurs as a result of biomechanical breakdowns at the hip, knee, and ankle. As a result, this causes a sensitivity in the patellofemoral region, but does not involve any conclusive structural damage.

Why is it Important to Understand Patellofemoral Pain Syndrome?

Patellofemoral Pain Syndrome is one of the most common knee pathologies, especially for those of you who are runners. It is estimated to have an incidence of 3-15% in active populations and a prevalence of up to 23% in the general population^3,4. In my personal caseload, I have treated this condition numerous times, both in adolescents and adults.

When breaking down the stress your knee undergoes when running, it is easy to see why patellofemoral pain is more common in an active population. It is suggested that during running, the ground pushes back on your foot with forces of around 2.5x your bodyweight¹. By the time this force is transmitted to the knee, the amount of compression by the quadriceps on the patellofemoral joint can be up to 4x your bodyweight¹. This doesn’t mean you shouldn’t be running! This just means that it is important to identify and prevent functional breakdowns in your lower extremity that may lead to injuries associated with the high loads required by running. A physiotherapist or rehab professional will be able to help identify your areas of weakness and work to ensure you can be successful in your sports and leisure activities.

The good news is exercise therapy has strong evidence to support improving short and long term pain in individuals with runner’s knee². Both strengthening exercises and running retraining have shown to have positive effects in terms of function³. One study suggested education on runner’s knee alone to be more effective than no management at all. The most effective intervention at a 3 month follow up was education combined with physical therapy⁶.

Taking a step further, recent literature suggests that a multimodal/individualized approach is necessary in treating runner’s knee, as there are many contributing factors to the onset of the pain in the first place^1,2. This should include education on taping and footwear.  This should include managing beliefs/expectations on recovery. This should also include education on load/capacity, exercise, and run re-training¹. A physiotherapist will be able to support you in most of these areas to give you an opportunity to get back to doing what you love.

Some Risk Factors for Developing Patellofemoral Pain Syndrome²

• • • Frequent activity such as running, squatting, and stairs
    • Overuse or sudden increase in physical activity level
    • Quadriceps weakness
    • Dynamic knee valgus (collapsing inwards)
    • Patellar (kneecap) instability
    • Foot abnormalities
    • More common in female sex

*There is a variability and inconsistency in research when it comes to risk factors for developing runner’s knee. Some studies even suggest these issues may be a consequence of patellofemoral pain syndrome, not a cause. This further indicates a need for thorough assessment and multimodal treatment of your knee pain.

How Do I Know If I Have Patellofemoral Pain Syndrome?

• • • Knee pain is usually non-traumatic or gradual onset (although you may have a  history of knee trauma/injury).
    • Pain on the anterior (front) of the knee or around the patella (kneecap).
    • You have high activity levels or a recent increase in activity levels.
    • Knee pain with activity such as running, squatting, or stairs.
    • Knee pain with prolonged periods of sitting while your knee is in a flexed/bent position.
    • Knee pain typically does not have associated swelling or locking.

3 Strategies to Help Manage Your Patellofemoral Pain Syndrome Symptoms

1. Activity Modification

*Patellofemoral pain syndrome often occurs as a result of an imbalance between your body’s capacity and the loads it is undergoing with activity. A period of activity modification is likely necessary to manage this imbalance. If you are a runner, try a 1 minute jog, 1 minute walk cycle to see if your pain is better managed.

2. Quadriceps Rolling

*Tight quadriceps can contribute to patellar maltracking related to patellofemoral pain syndrome. Alternatively, quadriceps tightness can come as a result of your knee pain. Rolling will help decrease the tension on the front of your knee when it is in a flexed position. Try 2-5 minutes, 1-2 times per day.

3. Hip Strengthening (Glute Bridge)

*Strengthening the hip girdle will help with biomechanical alignment during dynamic activity such as squatting and running. This will help to decrease your knee pain with activity. Try 3 sets of 10-15 repetitions. You can do this with or without a band around your knees.

FAQ

How long does patellofemoral pain syndrome take to heal?

Healing timelines vary for patellofemoral pain syndrome depending on factors such as your age, activity level, and general health. Pain can often be alleviated with rest and stretching. However, changing the biomechanical breakdowns that contributed to your knee pain takes more time and effort. It is recommended to see a healthcare professional for recommendations to help resolve and prevent your symptoms.

Do I need surgery for my patellofemoral pain syndrome?

Typically, surgery is not required for patellofemoral pain syndrome, as there is no specific structural damage that is causing your pain. If other signs and symptoms exist such as direct trauma to the knee or persistent patellar dislocations, a referral for surgical consultation may be indicated.

What can I not do with patellofemoral pain syndrome?

There are no specific activities that need to be completely avoided with patellofemoral pain syndrome. However, many activities such as squatting, running, and stairs may further aggravate your symptoms. A short term period of rest followed by a gradual increase to full activity is recommended during recovery from patellofemoral pain syndrome.

What Comes Next?

Remember, patellofemoral pain syndrome is knee pain that occurs beneath or around your kneecap. It is one of the most common knee issues, especially for those of you who are active or run a lot. This type of knee pain is typically multifactorial and usually requires individualized management, depending on your specific presentation.

Start by trying some of the strategies listed above and see how it goes! Afterwards, it would benefit you to see a Peak Health physiotherapist to guide you through treatment, depending on your response.

Feel free to reach out if you have any additional questions on runner’s knee or you can book an appointment online by clicking here.

References:

• • • Esculier, JF., Maggs, K., Maggs, E., Dubois, B. (2020). “A Contemporary Approach to Patellofemoral Pain in Runners”. Journal of Athletic Training. 55 (12): 1206–1214. https://doi.org/10.4085/1062-6050-0535.19
    • Gaitonde, D.Y., Ericksen, A., Robbins, R.C.; Dwight D. Eisenhower Army Medical Center, Fort Gordon, Georgia (2019). “Patellofemoral Pain Syndrome”. American Family Physician, 99 (2): 88-94, https://www.aafp.org/afp/2019/0115/p88.html?utm_medium=email&utm_source=transaction
    • Neal, B. S., Barton, C. J., Gallie, R., O’Halloran, P., & Morrissey, D. (2016). “Runners with patellofemoral pain have altered biomechanics which targeted interventions can modify: A systematic review and meta-analysis”. Gait & Posture, 45, 69–82. doi:10.1016/j.gaitpost.2015.11.018
    • Neal B.S., Lack S.D., Lankhorst N.E., et al (2019). “Risk factors for patellofemoral pain: a systematic review and meta-analysis” British Journal of Sports Medicine; 53: 270-281. https://bjsm.bmj.com/content/53/5/270
    • Physiopedia 2021. “Patellofemoral Pain Syndrome”. Physiopedia. Accessed March 3, 2021, https://www.physio-pedia.com/Patellofemoral_Pain_Syndrome
    • Winters M., Holden S., Lura C.B., et al. (2020). ”Comparative effectiveness of treatments for patellofemoral pain: a living systematic review with network meta-analysis” British Journal of Sports Medicine. doi:10.1136/ bjsports-2020-102819

Media References:

Knee Anatomy Picture:

• • • Comprehensive Orthopaedics, S.C. (2016). “Anatomy of the Knee”. Accessed March 3, 2021 via Google Image Search. https://comportho.com/anatomy/anatomy-of-the-knee/. [Original Source Unknown]

Load/Capacity Diagram:

• • • Esculier, JF., Maggs, K., Maggs, E., Dubois, B. (2020). “A Contemporary Approach to Patellofemoral Pain in Runners”. Journal of Athletic Training. 55 (12): 1206–1214. https://doi.org/10.4085/1062-6050-0535.19

By: Cody Gramlich, Physiotherapist

Shoulder pain can be a frustrating issue, as those of you who have experienced it know. You can’t ignore the ache throughout the day, you can’t reach to grab a plate from the cupboard, or you can’t roll over at night to sleep on your side. This is what one client was struggling with before choosing to start physiotherapy. With a better understanding of his issue and how to manage it, he was able to return to playing pickleball up to five times per week without shoulder pain! One common cause of shoulder pain is commonly referred to as subacromial impingement, or subacromial pain syndrome. In this blog, you will learn what subacromial pain syndrome is, why it is important to understand, and what you can do to manage it.

What is Subacromial Pain Syndrome?

You may have previously heard the term or been diagnosed with shoulder impingement. However, there has been movement away from the utilization of this diagnosis in recent years, for two main reasons:

• • Impingement only describes a compression mechanism of shoulder pain, whereas subacromial pain syndrome is NOT limited to only a compression of structures.
  • Shoulder impingement as a diagnosis can be further broken down into four categories on its own.

As a result, subacromial pain syndrome is the most up to date terminology used to describe pain that is located on the lateral aspect (outside) or anterior aspect (front) of your shoulder. This type of shoulder pain is non-traumatic and usually worsened with lifting your arm overhead.

Subacromial pain syndrome is an umbrella term that helps describe pain related to any structures in the subacromial space of the shoulder. Your subacromial space is the region located between the acromion of the scapula (bony prominence on the top of your shoulder) and the head of the humerus. This region is displayed in the image below.

Structures included in the subacromial space⁵:

• • Coracoacromial Arch, composed of the Acromion, Coracoid Process and Coracoacromial Ligaments
  • Humeral Head
  • Subacromial Bursa
  • Tendons of the Rotator Cuff; Supraspinatus, Infraspinatus, Teres Minor and Subscapularis
  • Tendon of the Long Head of Biceps Brachii
  • Coracoacromial ligament
  • G-H Joint Capsule

Since so many structures are located in this region, subacromial pain syndrome encompasses a variety of pathologies that may lead to shoulder pain. This includes conditions such as a shoulder bursitis, biceps tendinopathy, or a rotator cuff issue.

Why Is It Important to Understand Subacromial Pain Syndrome?

Shoulder pain is common and can result in significant loss of function or participation in your day-to-day activities. It is suggested that up to 67% of community dwelling individuals may experience shoulder pain¹. 44-65% of all reports of shoulder pain are thought to involve symptoms arising from the subacromial space¹. Subacromial pain syndrome is a prevalent issue, so it is important to understand how to prevent and manage it.

Since subacromial pain syndrome is a generic term that encompasses many structures or more specific diagnoses, it is important that you consult a professional to determine which structures may be most affected. Your treatment can be individualized to your specific presentation. This will lead to optimal outcomes, and help you reach your personal goals.

Regardless of the specific pathology or cause of your subacromial pain syndrome, it has been indicated in many studies that physiotherapy can help. One systematic review made a strong recommendation for exercise therapy as the first-line treatment in subacromial pain syndrome⁶. A strong recommendation to include manual therapy as an integrated treatment was also made⁶. Another systematic review even suggested exercise to be as effective as arthroscopic surgery for subacromial pain syndrome³.

Some Risk Factors for Developing Subacromial Pain Syndrome^2,5,6

• • Repetitive movements of the shoulder or hand/wrist during work.
  • Work that requires much or prolonged strength of the upper arms.
  • Hand-arm vibration (high vibration and/or prolonged exposure) at work.
  • Working with a poor ergonomic shoulder posture.
  • Altered shoulder kinematics associated with capsular tightness.
  • Rotator cuff and scapular muscle dysfunction.
  • Age (older).

How Do I Know If I Have Subacromial Pain Syndrome?

• • No injury or trauma to cause your shoulder pain (gradual onset)
  • Pain on the anterior (front) or lateral (outer) aspect of your shoulder.
  • Shoulder pain when lifting your arm or with your arm in overhead positions (work or sports with overhead positions).
  • Shoulder pain while lying on your affected side.
  • Shoulder pain when lifting or holding objects in front of your body.

*Remember that these are the most common symptoms that would indicate you may have subacromial pain syndrome. It may present with different signs/symptoms depending on the individual. If this sounds like you, reach out to a physiotherapist or another healthcare practitioner for a thorough assessment to determine the cause of your specific symptoms.

3 Strategies to Help Manage Your Subacromial Pain Syndrome Symptoms

You may have been struggling with shoulder pain recently and are looking for some guidance. As mentioned earlier, research has consistently shown the benefits of physiotherapy. It even suggests supervised exercise should be the first-line management in subacromial pain syndrome.

1) Postural Awareness

*Being aware of your posture will optimize the position of your shoulders and decrease irritation on structures in the subacromial space. Set a timer for every 30-60 minutes to remind yourself to think about your posture or change up your positioning.

2) Thoracic (Upper Back) Mobility

*Decreased upper back mobility or tension in the muscles of the chest can affect posture or shoulder positioning. The exercise above can help with these areas. Try the exercise with your hands across your chest if it is too uncomfortable to have your hands behind your head. Try 2-3 sets of 8-10 repetitions.

3) Rotator Cuff Strengthening

*Strengthening the rotator cuff muscles allows for better positioning and control of the shoulder with activity. This will help lead to decreased shoulder pain. Try 2-3 sets of 8-12 repetitions.

FAQ

How Long Does It Take Subacromial Pain Syndrome to Heal?

Healing timelines vary for subacromial pain syndrome depending on factors such as your age, activity level, and general health. Some of the strongest positive outcomes for subacromial pain syndrome have been shown with a combination manual therapy and supervised exercise program. It is recommended to see a healthcare professional to determine how you can optimize your healing timelines.

Do I Need Surgery for My Subacromial Pain Syndrome?

Conservative treatment and exercise therapy is the first line of treatment for subacromial pain syndrome. It is suggested that conservative treatment should be considered for up to a year and surgery be contemplated only after exhaustive conservative management⁵. A healthcare professional will be able to help rule out immediate need for surgery and recommend best treatment options for your subacromial pain syndrome.

What Is the Best Way to Sleep With Subacromial Pain Syndrome?

Typically, sleeping on the affected shoulder will be the most uncomfortable position. The ideal sleeping position will change from individual to individual. Sleeping on your back or sleeping on your unaffected side with the painful shoulder supported by a pillow will likely be the most comfortable positions.

What Comes Next?

Remember, subacromial pain syndrome is non-traumatic pain on the front or outside aspect of your shoulder and is typically worsened with lifting your arm overhead. It is thought to be the most common shoulder issue and can significantly affect your ability to participate in hobbies and work. This is why it is important to be able to identify the signs of subacromial pain syndrome and have a plan to treat and prevent the issue.

Start by trying some of the strategies listed above and see how it goes! Afterwards, it would benefit you to see a physiotherapist in Calgary to guide you through treatment depending on your response.

Feel free to reach out if you have any additional questions on shoulder pain or subacromial pain syndrome or you can book an appointment online by clicking here.

References:

• • Chaconas E.J., Kolber M.J., Hanney W.J., Daugherty M.L., Wilson S.H., Sheets C. “SHOULDER EXTERNAL ROTATOR ECCENTRIC TRAINING VERSUS GENERAL SHOULDER EXERCISE FOR SUBACROMIAL PAIN SYNDROME: A RANDOMIZED CONTROLLED TRIAL”. International Journal of Sports Physical Therapy. 12 (7): 1121-1133. (2017) doi:10.26603/ijspt20171121
  • Diercks, R., Bron, C., Dorrestijn, O., Meskers, C., Naber, R., de Ruiter, T., Willems, J., Winters, J., van der Woude, H. J. (2014). “Guideline for diagnosis and treatment of subacromial pain syndrome”. Acta Orthopaedica, 85 (3), 314–322. (2014) doi:10.3109/17453674.2014.920991
  • Haik, M.N., Alburquerque-Sendín, F., Moreira, R.F.C., Pires, E.D., and Camargo, P.R. “Effectiveness of physical therapy treatment of clearly defined subacromial pain: a systematic review of randomised controlled trials”. British Journal of Sports Medicine, 50(18), 1124–1134. (2016) doi:10.1136/bjsports-2015-095771
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Media References:

Shoulder Anatomy Picture:

• • Fairview Health Services (2019). “Patient Education: The Shoulder Joint”. Accessed February 26, 2021 via Google Image Search. https://www.fairview.org/patient-education/85899. [Original Source Unknown]

Dr. Logan from Peak Health and Performance takes time in this video to show you some simple exercises that you can do to overcome foot pain while running. He will show you the technique that you need to do in order to make them effective, and He will talk about how often you need to do the exercises in order to get optimal results. Dr. Logan is a chiropractor at Peak Health that focuses on sports injuries as well as chronic injuries in the active population. If you suffer from foot pain while running or cycling, or just get foot pain in general, this video is for you!

Dr. Riley Sjodin of Peak health and Performance shows three ways to help strengthen and add capacity to your hamstrings so that you can run and partake in your summer activities pain-free and injury free. These three exercises are simple and easy to do and require very little equipment making them easy to do at home. If you have any questions regarding these exercises please do not hesitate to contact Dr. Riley at our clinic or seek the care or advice from any other member of our sports injury team.

Janelle Juss, PT, discusses the importance of doing the clamshell exercise properly. This exercise can be an excellent first step in knee and hip rehab to make sure there is ample glute activation to stabilize the lower limb. Keeping the hips still during the movement and not using momentum is key! Let us know if you have any questions or if you would like the next step in lower limb stability and rehabilitation.