The labrum is a soft fibrous tissue which is found in the shoulder joint itself. The labrum helps to deepen the joint of the shoulder therefore providing more stability for the shoulder joint. The labrum also has a number of ligaments attaching to it, as well as your bicep tendon.
Depending on the severity, mechanism of injury, location and size of the labral injury/tear your rehabilitation plan will be different. If the tear requires arthroscopic surgery your rehabilitation will be slightly longer and start off more passively. So until the final diagnosis is made by your chiropractor / imaging we recommend rest, low level laser and rotator cuff strengthening.
A stretch we recommend is the sleeper stretch. Laying on the affected shoulder with your arm at 90 degrees. Gently apply downwards pressure to your affected arm. Hold for 30 seconds and stop before any point of pain
Firstly we need to ensure the shoulders and scapulars are moving and resting biomechanically well. Try this Scapular Squeeze. You’ll need to squeeze your shoulder blades towards each other, as if you have a piece of paper between them. Whilst holding the squeeze ensure your shoulders are relaxed and not up near your ears. Hold the squeeze for 15 seconds and repeat a few more times.
• Inferior glide, using theraband. You’ll need to set up a theraband around a pole in line with your hips in front of you. Using the scapular squeeze whilst pulling the elbows back, until the hands reach the ribs. Complete 3 sets of 10 repetitions.
• Shoulder internal rotation, using theraband. You’ll need to set up a theraband around a pole in line with your hips and stand to the side of this. Again using the scapular squeeze whilst pulling the elbows back, until the hands reach the ribs. Complete 3 sets of 10 repetitions.
• Serratus punch, using a small weight. Placing one arm out in front of you at 90 degrees with the weight in your hand. Using the shoulder reach the hand up/forwards. Complete 3 sets of 10 repetitions.
• Shoulder external rotation, using small weight. Laying on your side, ensuring your neck is rested and not straining. Place the weight in your upper hand and bend your arm at 90 degrees across your body. Again using the scapular squeeze, begin to bring the arm up 180 degrees. You should feel the movement through your shoulder.
• Bicep curl, using a small weight.
Next up we want to look further down the kinetic chain and ensure your core and lower back is functioning optimally. Come in and see what our Chiropractors can offer you for your shoulder pain.
Lakeside Chiropractic is located in Perth's northern suburb Joondalup and has patients from all over Perth including, Victoria Park, Cockburn, Yanchep, Two Rocks, Jindalee, Wembley Downs, and Woodvale.
HICAPS Facilities available on site for major private health insurers (NIB, HCF, HBF, AHM, HCI, and HIF) and also a part of the Medibank preferred practitioner and BUPA Members first network.
If you would like to discuss any concerns, have any enquiries or wish to book an appointment; feel free to contact one of our friendly staff on 9300 0095 or visit our website at www.lakesidechiro.com.au.
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