Spring cleaning and gardening: How to avoid shoulder pain

Now spring has arrived, tradition dictates we make a start on the activities we’ve postponed over winter.

From maintenance, to cleaning, to gardening; the better weather is often a cue for us to spring into action.

However, whilst a spot of sunshine might inspire enthusiasm, if you’re deconditioned it can often cause shoulder pain or injury due to repetitive movement and overexertion. You might start trimming your hedges pain free, but as the task drags on, it’s easy to overdo it as you push too hard to get them finished.

Taking simple precautions and considering doing a few exercises can make a world of difference to help prevent discomfort and maintain your shoulder health during these activities.

First things first though, what leads to shoulder pain?

Repetitive movements. Tasks such as sweeping, raking, and pruning involve repetitive motions that can strain the muscles and tendons in the shoulder.

Overexertion. Trying to accomplish too much in a single session without proper rest breaks can lead to overuse injuries and muscle fatigue. It’s easy to overdo it to get the job done.

Poor posture. Incorrect posture while undertaking these tasks can put stress on your shoulders, leading to pain and discomfort.

Lifting heavy objects when deconditioned. Improper lifting techniques can cause shoulder injuries, especially when shifting heavy pots or bags of soil if you’re unaccustomed to doing so.

What can you do to prevent this?

To minimise the risk of shoulder pain during spring cleaning or gardening, bear in the mind following.

Use proper equipment. Tools with padded handles and adjustable lengths can help to ease strain on the shoulders. A stepladder can reduce distance, lessening the need to stretch and overreach with heavy hedge trimmers or garden shears.

Pace yourself. As much as it might be tempting to just crack on so as to take advantage of good weather and get the task done, you need to listen to your body and take breaks where needed. Trimming a hedge or digging out a flowerbed over the course of a few days is better than pushing yourself too far, too quickly and causing an injury.

Concentrate on posture. Keep your shoulders relaxed while performing tasks to minimise stress on your shoulder joints. Make a conscious effort to ensure you don’t slip into poor form.

Lift things correctly. Always remember, that when lifting heavy objects, you need to bend your knees and use your legs and trunk rather than just your shoulders to lift.

Alternate your tasks. Mixing up your activities to avoid overusing specific muscle groups will allow you to achieve more without overdoing it. For instance, you can alternate between sweeping up garden debris and kneeling to plant flowers – with both activities affecting different parts of the body.

Exercises to strengthen and alleviate shoulder pain.

There are simple exercises that you can incorporate into your routine that will help strengthen the muscles around your shoulder joint – helping to prevent and alleviate pain.

Shoulder blade squeezes. Sit or stand with your arms by your sides, and then squeeze your shoulder blades together as if you're trying to hold a pencil between them. Hold this for 5-10 seconds, and then release. Repeat this 10 times.

Wall press ups. Stand facing a wall, place your hands on the wall at shoulder height, with your feet a few inches away from the wall. Perform a small press up against the wall then return to your start position. Repeat 10 times.

External rotation. Hold a resistance band in front of you with your elbows bent at 90 degrees and your palms facing inward. Keeping your elbows tucked into your sides, slowly rotate your forearms outward then relax again. Repeat 10 times.

Doorway stretch. Stand in a doorway with one hand on the door frame at shoulder height. Gently lean forward until you feel a stretch in the front of your shoulder. Hold for 30 seconds, then switch sides.

Spring cleaning and gardening are enjoyable activities (for some!), but the sudden stimulus on dormant muscles can pose the risk of injury it appropriate care isn’t taken. By incorporating some of the advice above you can help to minimise the risk of overdoing it. Additionally, regular shoulder strengthening exercises, cardiovascular exercise such as walking, combined with a good diet can help alleviate pain and improve your overall shoulder health.

Remember to listen to your body and seek support if you experience persistent or severe shoulder pain – and we can help at Thistle Physio if you need professional assessment. In the meantime though, happy cleaning and gardening – but take it steady!

The key to healthy ageing: Embracing strength

As you journey through life, your body, naturally, undergoes changes. And one of the most significant transformations is the gradual loss of muscle mass and strength as we age. However, it’s important to not just resign yourself to this and think it’s an inevitable side effect of growing older. The key to ageing gracefully is to keep exercising and, importantly, embrace strength training. 

This blog delves into the importance of strength training as you age, explores the changes that occur in muscle mass, and highlights exercise guidelines for adults as recommended by the World Health Organisation (WHO).

Ageing muscles: A natural process 

Your muscle mass naturally declines with age, a process known as sarcopenia. From the age of 30, you tend to lose about 3-5% of your muscle mass every ten years. This decline accelerates after the age of 60, contributing to a decrease in strength, balance, and your overall functionality. Sarcopenia not only affects physical appearance but also increases the risk of falls, fractures, and a decline in your quality of life.

The importance of strength training

Preserving muscle mass: Strength training, also known as resistance training or weight training, is a potent tool to help you counteract muscle loss. By engaging in regular strength exercises, you can stimulate muscle growth, helping to preserve and sometimes even increase your muscle mass.

Improved bone health: Strength training doesn't just benefit your muscles; it also promotes bone health. Weight-bearing exercises stimulate bone remodelling, helping to reduce the risk of osteoporosis and fractures.

Enhanced metabolism: Maintaining or increasing muscle mass contributes to a higher resting metabolic rate. This means your body burns more calories at rest, which can aid you in weight management, a crucial aspect of your overall health.

Increased functional capacity: Strength training enhances your functional capacity, enabling you to carry out daily activities with greater ease. This includes seemingly innocuous day-to-day activities such as climbing the stairs, carrying your shopping from the car and maintaining your balance.

WHO exercise guidelines for adults

The World Health Organisation emphasises the importance of regular physical activity for adults, including strength training. Here are the WHO’s general recommendations…

Aerobic exercise: At least 150 minutes of moderate-intensity aerobic activity (brisk walking, bike rides, hiking – even mowing the lawn) throughout the week, or at least 75 minutes of vigorous-intensity aerobic activity (such as running, swimming, skipping or team sports like football and rugby) throughout the week.

Strength training: Strength training involving major muscle groups on two or more days a week. This can be body weight exercises such as press ups, pull ups, sit ups and squats, to weight training such as bench pressing and dumbbell workouts, as well as working with resistance bands.

Balancing activities: You should incorporate activities that enhance balance and prevent falls, especially for older adults who are at enhanced risk. Examples include sideways walking, standing on one leg and step ups.

Tips for safe and effective strength training

Whilst exercise is important, don’t do too much too soon. Start gradually. Begin with lighter weights and gradually increase resistance as your strength improves. Doing too much too early can run the risk of injury.

Include variety. Mixing up your exercises to target different muscle groups helps prevent boredom and ensures a well-rounded approach to strength development.

Proper form is key. Make sure you focus on the proper technique to prevent injuries. If you’re unsure, there are plenty of fitness videos on YouTube that help to demonstrate technique. Just make sure they’re from a reputable creator. Alternatively, look to work with a professional PT to help ensure you’re doing the basics right.

Listen to your body. Pay attention to how your body responds to exercise. If you experience pain (which you shouldn’t confuse with the normal discomfort of muscle fatigue), then consult a healthcare professional. A physiotherapist, such as Thistle Physio, will help you determine if you’re doing too much or if you’re form is wrong. They can also help you overcome pain and discomfort through rehabilitative exercises.

Incorporating strength training into our routines isn’t just about building muscles – it's an investment in your overall wellbeing.

By understanding the importance of strength training and acknowledging the natural changes in muscle mass as we age, you can pave the way for a healthier, more active, and fulfilling life.

If you’re looking for expert advice about the exercises that are suitable for you or in need of help to overcome injury, then get in touch. We can help.

New Year, New You? Oh No, I'm Injured!

Over the years, we've seen countless individuals enthusiastically embrace the "New Year, New You" mantra, only to find themselves sidelined by injuries due to an overly ambitious exercise regimen. It's a common scenario – people diving headfirst into intense workouts without considering the potential consequences for their bodies. In this blog post, we'll delve into the issues that arise when you start exercising too vigorously and explore some effective rehabilitation strategies.

The Pitfalls of Overzealous Exercise

1. Ignoring warning signs:

One of the primary reasons for exercise-related injuries is ignoring the body's warning signs. Overeager fitness enthusiasts often dismiss initial discomfort or pain, assuming it will subside with time. Unfortunately, doing so can lead to more severe injuries and prolonged recovery periods. The key lesson here is to always listen to your body.

2. Inadequate warm-up and cool down:

Rushing through warm-ups and neglecting cool-downs is a recipe for disaster. Properly preparing and recovering your muscles is crucial in preventing strains and injuries. Whilst it’s tempting to call it a day after a tiring session, skipping these essential steps can result in muscle imbalances, decreased flexibility, and increased vulnerability to injury.

3. Too much, too soon:

This is particularly the case if you’ve not done regular exercise for some time (or at all in some cases!). The body needs time to gradually adapt, so taking things slow and steady with gradual increments over time is key. Fitness ambitions are commendable, but attempting to conquer advanced exercises or lifting heavier weights without building a solid foundation can lead to injuries. Gradual progression then is crucial if you want to avoid strains and overuse injuries.

Common injuries and strains

1. Sprains and strains:

Overexertion and improper technique can lead to ligament or muscle sprains and strains. These injuries often occur in the ankles, knees, and shoulders.

2. Stress fractures:

Our bones need time to adapt to increased stress from exercise. Pushing too hard, too fast can lead to stress fractures, particularly in weight-bearing bones like the shins or feet.

3. Tendinopathy:

Repetitive movements without adequate rest can result in tendons overloading, leading to conditions like tendinopathy. This is commonly seen in the shoulders, elbows, knees and achilles.

Rehabilitation strategies

1. Consult a physiotherapist:

If you find yourself sidelined by an injury, don’t just leave it be. Seek professional advice. A physiotherapist can assess the extent of the injury, identify contributing factors, and tailor a rehabilitation plan to your specific needs.

2. Rest and recovery:

Give your body the time it needs to heal. Relative rest is a fundamental component of the recovery process. Ignoring this can exacerbate injuries and prolong the time needed for rehabilitation. Here at Thistle Physio, we can advise ways to optimise your fitness and minimise further deconditioning during this time.

3. Gradual return to exercise:

When you get green light from your physiotherapist to return to exercise, ease back into your fitness routine gradually. Focus on low-impact exercises and progressively increase intensity to prevent re-injury.

4. Strength and flexibility training:

Cross training is vital in order to remain injury free. Incorporate strength and flexibility exercises into your rehabilitation plan. This not only helps in recovery but also reduces the risk of future injuries. Doing too much too soon will just re-start the cycle.

5. Listen to your body:

Pay close attention to your body's signals. If you experience pain or discomfort, modify your activities accordingly. Pushing through pain can lead to setbacks in your recovery.

In conclusion, the "New Year, New You" journey is an admirable pursuit and something many of us feel we need after too much festive indulgence. But it's essential to approach it with caution and have respect for your body's limitations. You need to prioritise smart, gradual progression over immediate and intense changes. In the event of injury, swift and appropriate rehabilitation is key to getting back on track safely. Remember, a successful fitness journey is not just about the destination; it's about the sustainable and injury-free path you take to get there.

If you want advice on how you can return to fitness then, please, get in touch.

Managing Knee Osteoarthritis

Knee osteoarthritis (OA) is a debilitating condition affecting millions of people worldwide. It can impact your daily activities and diminish your overall quality of life. This blog sheds a light on the primary causes of knee osteoarthritis, before delving into the effective rehabilitation strategies you can undertake to manage and alleviate your symptoms.

The Primary Causes

Ageing: One of the most prevalent factors contributing to knee osteoarthritis is the natural aging process. As we age, the cartilage in our joints, including the knee, tends to degenerate, with osteoarthritis developing as a result.

Joint injuries: If you’ve had traumatic injuries, such as fractures or ligament tears, this significantly increases the risk of developing knee osteoarthritis.

Weight: Excess body weight places additional stress on the knee joints, accelerating wear-and-tear. Weight management is a crucial aspect of preventing and managing knee osteoarthritis.

Genetics: Some people are genetically predisposed to developing osteoarthritis. If you have a family history of the condition, you should be proactive in adopting preventive measures and seeking early intervention.

Physiotherapy Rehabilitation Strategies

Range of motion exercises: Physiotherapy plays a pivotal role in managing knee osteoarthritis. By using range of motion exercises, you can help maintain flexibility and reduce stiffness in the affected joint. These exercises can be tailored to your specific needs, with a view to gradually improving joint mobility.

Strengthening exercises: Targeted strengthening exercises aim to build muscle around the knee, providing additional support to the joint. Strengthening the muscles helps alleviate some of the stress on the affected area, contributing to pain reduction.

Low-impact aerobic activities: Engaging in low-impact aerobic exercises, such as swimming or cycling, can enhance your cardiovascular health without putting excessive strain on your knees. These activities promote overall fitness, while also contributing to weight management.

Pain management strategies: We can employ various pain management techniques such as manual therapy, taping or acupuncture to try to alleviate discomfort and improve your overall wellbeing when living with knee osteoarthritis.

While knee osteoarthritis poses significant challenges, a proactive and personalised approach to physiotherapy can make a substantial difference in managing your symptoms and improving your quality of life. By addressing the primary causes and adopting targeted rehabilitation, you’ll be on the right track towards enhanced mobility, reduced pain, and a more active lifestyle. With the right guidance, anyone can take control of their knee osteoarthritis and lead a fulfilling life.

Want to book an appointment? Then please get in touch.