Shoulder Pain after Heavier Racquet
Hi, I hurt my shoulder while playing tennis, this was after switching to a heavier racquet, by .9 oz.
I was told to ice regularly and take ibuprofen, then heat after a few days which I did.
My shoulder felt a lot better after about ten days so I decided to go play again.
I used my old lighter racquet and played for about 45 minutes.
There was a little soreness the first few minutes of playing but no big pains or anything.
The shoulder felt great that night but when I woke up the pain was back, BUT this time it was much less than before. Feels like I went back about 4 days in that 10 day timeline. It doesn’t seem like a rotator cuff injury or joint injury but more of like a series of tendon injuries.
My best guess is anterior/middle deltoid tendon is the main problem.
There was also soreness in the middle of my scapula and also armpit area of my pectoral muscle.
These were the main pains during the first injury period, right now it is more the deltoid tendon area and pec that hurts. I have purchased yellow/red/green Therabands and the door anchor by advice from some tennis junkies. Can you recommend any exercises, stretches, or any other insight into what will help me get onto the road to recovery.
Thank you.
3 comments
May PT
Hi doc…yes you have it right. It would be optimal to put the theraband at shoulder height, or closest to that position. As to the last question re Hope this helps, M. Scott PT CKTP
May PT
With tennis or any other throwing activity and with complaints of shoulder pain is usually due to weakness in eccentric control of your internal rotators and/or ant. deltoid. As you hit the ball…or forcefully internally rotate due to muscle imbalances your acromian translates forward into your supraspinatus and long head of the biceps tendon. However, it’s difficult, as you know, to dx. or treat through this medium…. So it’s really a guesstimate. My suggestion would be to use the lightest band to start…hold the band in your hand. Lift your shoulder to 90 degrees with your elbow bent at 90 degrees. Starting position is full, available internal rotation with no pain. Pull the thereband back (external roation) and SLOWLY move your shoulder into internal rotation all the while keeping the shoulder and elbow at 90 degrees of flexion.If you have pain with the shoulder at 90 degrees start low and work high through the next couple of days until you have no pain in the beginning position. Ice for now… Do not use heat for pain. Rest and good luck.
MotoMD
Thank you very much for the reply. I wanted to just double check the exercise. Arm out 90 degrees from body, bend elbow 90 degrees. Rotate humerus fully forward but no pina when forward. Roughly this puts the forearm and humerus parallel to the ground, correct?Pull back on the band strictly by rotation of the humerus, no levering of the humerus to help pull. Then slowly let the band rebound all the while keeping the humerus at 90 degrees to the body and elbow at 90 degrees. As I visualize this, I will be working the muscles that do the opposite of ‘throwing’ forward. Of course with tennis there is a backhand so this would be an action present in a backhand stroke, external rotation into the ball. Those muscles that now push into the ball are probably underdeveloped, shown by my shots being weaker on that side (which they are). I think I read you here. By strengthening the muscles opposite those that are strong now (muscles contracting during internal rotation) I will help stabilise the joint when I am forcefully contracting during internal rotation.Two questions though.Is the theraband attached out in front of the body (pulling BACK on theraband) or more toward the floor (pulling UP on theraband)?Also, could an exercise that mimics a weaker stroke (backhand which uses external rotation) benefit the shoulder? Or is it more effective to isolate each muscle group, by performing the specific different rotations or levering?You have been great in helping understand what is going on, thank you.