Shoulder impingement & icing
Hi –
I’ve got some moderately painful impingement between my humerus and my clavicle – I’m not sure how I got it, but I do a lot of swimming & upper body calisthenics (pushups, pullups, etc), so I figure it may be an overuse injury. I’ve been doing physical therapy for this, including rotator cuff strengthening exercises, rest, & ice. Couple of questions for anybody who can answer:
1. How long should I ice for? I’ve heard 20 minutes X 3 times daily, but someone recently told me that icing for any more than 10 minutes can be self-defeating (the body sends more blood to the site because the tissue starts dying).
2. Should I consider getting a cortisone shot if my therapy fails to get rid of the pain? Could a cortisone shot solve my problem, or is it just a temporary fix (would the pain return?)?
Thanks in advance for your help.
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1 Comment found
Muscledawg
Icing for 20 minutes should be ok for a shoulder. There are some deep structures the can be inflammed and you want the cold to get in there deep. More “remote” or less well blood-supplied areas need less icetime.
You’re already doing PT for the shoulder if you cant get the inflammation under control with OTC meds (e.g. ibuprofen), REST, and ice then the shot makes a certain amount of sense.
The shot may eliminate all the pain. This does not mean your shoulder is healed! Continue to do your PT exercises and avoid (what were) painful movements.
Has your PT given you exercises for the Serratus Anterior muscle? This along with the rhomboids are responsible for holding your shoulder blade away from your clavicle making more room for your supraspinatus. Ask about them and include them in your program.
Good Luck,
Muscledawg.