Solve your Rotator Cuff Pain

Get the latest research based treatment for your Rotator Cuff Pain now at the Heaton Moor Physio Shoulder Clinic

or call 0161 975 9299

Book now for gimmick free, evidenced based Rotator Cuff Treament

We provide straight forward No Nonsense physiotherapy, education and rehabilitation plan

The latest evidence tells us that a progressive strengthening program for the Gluteal Muscle group is the gold standard of treatment for this painful and debilitating condition.

We will provide you a progressive and precise exercise plan along the support and motivation you need get rid of your pain for good.

5 Tips To Get Started

  • Keep moving! When we’re in pain, we don’t want to move, and sometimes rest can feel like the best recourse. Some rest, when the pain is too much is advisable, but constant rest will have a negative effect on the very structures we want to work on.
  • Don’t stretch! Another myth is that the pain should be somehow “stretched out”, however, we now know that over stretching a painful tendon can be aggravating for it and can actually increase in your pain.
  • Try an isometric exercise. Isometric exercises (muscle contraction, but with no movement) are proven to have a pain relieving component and are a great way to load the painful structures. See the video below
  • Pace your self. The recommended loading is to occur at no more than 4/10 pain and with no increase in pain within 24 hours. Pain is not something to be afraid of, if it happens, don’t worry, you probably haven’t damaged anything. We just want to avoid continually overloading the painful structures. So a little ache is good and normal, lingering pain probably means you need to adjust to a lower load.
  • Don’t worry! Tendons are slow healers. Healing times may be in the order of months not weeks. So if your pain is proving stubborn, don’t worry. It’s probably normal stubborn tendon behaviour

Starter Exercises

Only perform these exercises gently at first. Some mild pain is ok, but it shouldn’t make you wince or leave you with a lingering pain afterwards.

Just what is it?

Rotator Cuff Pain can be known by a few different names such as shoulder impingement, rotator cuff tendinopathy or sub-acromial bursitis.

These are all similar but subtly different things. Shoulder impingement is slightly out of date term which refers the rubbing of tissue on the under-side of the acromion (see the picture). This is increasingly less thought of as the cause of shoulder pain.

The rotator cuff itself is a collection of 4 muscles which sit on the shoulder blade and connect to the shoulder. They provide the majority of fine detailed movement of the shoulder.

The tendons of the rotator cuff can become stressed through incorrect loading. For example this could be having a sedentary job then suddenly decorating the house. The shoulder has gone from a lengthy period of low use then jumped into a period of high intensity use, like painting a ceilings or scraping off wallpaper.

The bursa is a little fluid filled sack which sits under the acromion. Its meant to be there but sometimes it can become inflammed.

The bursitis is often found in conjuction with the tendon problem while the tendon problem is can exist on its own, with or without the bursitis.

What is a Gluteal Tendinopathy

Gluteal Tendinopathy is now thought of as one the primary cause of the pain as well as the bursitis. It is characterised by pain to the outside of the hip which may radiate down the outside of leg, or to the groin. It is often exacerbated by sitting or walking for long periods.

Gluteal Tendinopathy does not have to have an associated bursitis, but a trochanteric bursitis is rarely found without it.

Lateral Hip Pain/Trochanteric Bursitis

TROCHANTERIC BURSITIS is a common diagnosis for people suffering with lateral hip pain.

The Greater Trochanter is a small outcrop of bone on the side of femur (upper leg bone).

Normally tissue slides painlessly over the top of this boney outcrop.

A bursa is small fluid filled sack that forms between tissues that glide over each other; they are normal, useful and common in the body.

Bursitis is when this sack becomes irritated and filled with inflammatory fluid.

The Trochanteric Bursa sits just over the Greater Trochanter.

Trochanteric Bursitis often found along with a GLUTEAL TENDINOPATHY

We are dedicated providing you with the best, most up to date, No Nonsense Physiotherapy

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Find Us: 50a Shaw Road, Heaton Moor, Stockport, SK4 4AL

Any Questions: 01619759299 or info@heatonmoorphysio.com

Terms: Initial Assessment required for all new clients. Cost £38 for 30minute consultation. Cancellations will be refunded in full unless cancelled within 2 hours of the appointment in which case a 50% charge is levied. Refunds take 5 – 10 day.