Navigating the path through physical therapy and back to training after a shoulder injury is like threading a needle. It’s tricky and demanding, and if not done right, it can lead to setbacks. At Cohen Health and Performance, our experiences in McLean and Bethesda have given us invaluable insights into what works and what doesn’t. Here are five common errors that can derail your recovery journey in physical therapy.
- Jumping the Gun: Increasing Workload Too Quickly
This is the big one. When athletes feel no pain or get the green light from their doctor, they often rush back to their previous training levels. But this excitement can quickly turn into a setback.
It’s crucial to educate early to prevent this. Feeling better doesn’t mean you are back to your pre-injury levels.
Progressive loading is critical. Develop a detailed plan that helps you slowly and progressively increase activity. This gives your shoulder a chance to acclimate to more stress and loading over time. Include physical therapy exercises to care for your rotator cuff and improve the movement capabilities of your scapula-thoracic joint and rib cage.
- Start with 1 arm exercises
Everyone has a dominant arm, but rushing into bilateral exercises like bench presses and pull-ups requires addressing unilateral strength imbalances. After an injury, your body may be experiencing something called protective inhibition when the nervous system prevents you from fully activating the muscles of the injured arm. In addition, you may be experiencing weakness and atrophy from not using your injured arm for a period.
At Cohen Health and Performance, we use tools to measure force output and look for upper extremity strength to be symmetrical before moving to bilateral exercises. Ensuring that your strength is balanced can save a lot of headaches and prevent re-injury.
- Treating the Symptom, Not the Cause
It’s easy to focus on the source of the pain, but it’s vital to look at the bigger picture. Ask yourself: What caused this shoulder injury?
There are numerous factors to look at here, but we’ll discuss a couple common issues.
Let’s start by looking assessing an athlete’s overall workload. Many are consumed by games, practices, and workouts without sufficient recovery built in.
In addition, their bodies may not be able to handle all the stress that they are asking of them. Many of our physical therapy patients do not have the movement capabilities and loading tolerance necessary to withstand the rigors of their sports schedules.
- Lack of Individualized, Objective Return-to-Sport Programs
A one-size-fits-all approach needs to be revised. Every athlete is an individual with unique traits, strengths, and weaknesses. A personalized, detailed roadmap to recovery is needed.
Your athlete’s personalized program must start with their goals. Next, they must undergo a thorough assessment to determine their current situation.
The athlete’s goals are the destination, and the assessment is the starting point. The program is the roadmap to get them from the start to their destination.
- Lack of Communication
Open communication with all parties involved (parents, coaches, physical therapists, trainers, and physicians) is essential for a triumphant return to sport. Everyone needs to be on the same page, which ultimately helps the athlete return to sport faster and safer.
At Cohen Health and Performance, we request to be in touch with an athlete’s coaches, parents, and other healthcare team members.
If you avoid these common mistakes, you’ll be back in the game stronger and more resilient than before your injury.
Are you seeking ways to overcome your shoulder injury and return to the field immediately? Contact us to get back out there ASAP!
