Painful Shoulder Relief

Written by Dr. Steve Chaney on . Posted in Shoulder Joint Pain, Shoulder Pain

Surgery Is Not the Only Option

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

painful shoulderI was at my sailing club and a man was sitting watching the water, rubbing his painful shoulder.  I asked him what was wrong and he said he had a sore shoulder for the past three months. He told me he desperately wanted to find some pain relief. He loves to sail and this sore shoulder pain was preventing him from going out on the water.  He’d already been to a massage therapist, a physical therapist, and a chiropractor. He finally went to an orthopedic surgeon and was told that surgery was the only way to get relief from his painful shoulder. However, he had decided that he didn’t want to take that path…yet.

Why Muscles Can Cause a Painful Shoulder

I use an analogy that makes it clear why muscle spasms in your shoulder will cause joint pain.  If you pull your hair, your scalp will hurt. But, you don’t need to massage your scalp or take aspirin for your headache, and you definitely don’t need brain surgery.  You simply need to let go of your hair!

pull hairYour shoulder has more muscle attachments than any joint in your body.Each muscle pulls your shoulder in a different direction. As any of the muscles get tight it puts pressure on the bone. Your painful shoulder is the end result – just like pulling your hair hurts your head.

To get relief all you need to do is release the tension in the muscles.

Stretching WON’T Help Ease a Painful Shoulder!

It is important to untie the knots (spasms) in the muscles before stretching. Think of what happens if you take a 12″ length of rope, tie enough knots in it so it is 11″ long, and then try to stretch it back to 12″ without first untying the knots.  This is what will happen to your muscle fibers if you stretch without first releasing the spasms.

flexibility dvdI’ve worked for years with people who not only have sore shoulder pain, but also have pain in every joint. Frequently pain is caused by repetitive muscle strain while working or playing sports and it needs to be released. Working with athletes it was vital to teach them how to do self-treatments they could use during a race or competition. And my other clients have found self-treatments give them permanent relief from aches and pains.

This has led to several books and DVD programs, including Focused Flexibility Training.  On one DVD I demonstrate how to self-treat every muscle, from your head to foot. And then, on two DVDs (1 Upper Body and 1 Lower Body) Ana Johnson, a fantastic yoga instructor, leads you through self-treating the muscles you will be stretching followed by a 30-minute yoga program.  It works to quickly eliminate a painful shoulder, as well as pain and stiffness throughout your body.

pain free dvdFocused Flexibility Training has a foundation of self-treatments that come from my book, Treat Yourself to Pain-Free Living. The exciting part is people from all over the world have confirmed that the treatments really work!

There are several treatments for sore shoulder pain. Each addresses a different group of muscles that move your shoulder and arm. There are uncountable motions you make every day without even thinking about it, and each muscle can be strained.

Treatment for a Painful Shoulder

shoulder pain treatmentThe photo to the left show you how to treat your infraspinatus muscle. This muscle brings your shoulder back, like you’re taking a tennis serve. When your Infraspinatus muscle is in spasm, it causes shoulder pain as you try to bring your arms forward.

Place the Perfect Ball as shown in the picture, and lean your weight into the ball.  Look for the “hot spot,” which will be tender.  As you lean into the ball take the pressure off, and then lean again. You’ll find the painful shoulder becoming less and less painful each time you again add pressure.

Move the ball to different areas of your shoulder, finding the various painful points.  Each one is a spasm that is causing your sore shoulder pain. You can enhance this treatment by slowly drawing your arm across your body while you are still pressing into the ball. Since the spasms have been released, this movement will safely stretch the muscle fibers. As you release each spasm, and then stretch, you’ll find pain relief and you’ll know how to stop pain quickly and easily should it return.

As for the man mentioned at the beginning of this blog, I taught him how to do the self-treatments.  I’m happy to say that today he told me he slept through the night for the first time in weeks. He’s getting better every time he does the self-treatments and he’s back to sailing again.  That is so fulfilling — I LOVE my work!

With some knowledge of how to find spasms, how to self-treat them, and how to stretch properly, you can Stop Pain FAST!  This, of course, goes for a painful shoulder as well.

Wishing you well,

Julie Donnelly

julie donnellyAbout The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Latest Article

Relieve Hip Pain After Sitting or Driving

Posted June 20, 2017 by Dr. Steve Chaney

Relief is Just a Few Movements Away!

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

relieve hip pain after sittingI’m on a long business trip, speaking and teaching in Tennessee and New York, and the drive from Sarasota, FL meant many hours of driving over several days.  One of my stops was to visit with Suzanne and Dr. Steve Chaney at their home in North Carolina.  It was that long drive that became the inspiration for this blog.

After all those hours of driving, my hip was really sore. It was painful to stand up. While talking to Suzanne and Dr. Chaney I was using my elbow to work on the sore area, and when we were discussing the blog for this month it only made sense to share this technique with you.  So, Dr. Chaney took pictures and I sat at his computer to write.  I thought others may want to how to relieve hip pain after sitting or driving for long periods.

What Causes Anterior Hip Pain?

As I’ve mentioned in posts in the past, sitting is the #1 cause of low back pain, and it also causes anterior hip pain (pain localized towards the front of the hip) because the muscles (psoas and iliacus) pass through the hip and insert into the tendons that then insert into the top of the thigh bone.  When hip pain reliefyou try to stand up, the tight muscle tendons will pull on your thigh bone.  The other thing that happens is the point where the muscle merges into the tendon will be very tight and tender to touch. You aren’t having pain at your hip or thigh bone, but at the muscular point where the muscle and tendon merge.

It’s a bit confusing to describe, but you’ll find it if you sit down and put your fingers onto the tip of your pelvis, then just slide your fingers down toward your thigh and out about 2”. The point is right along the crease where your leg meets your trunk.

The muscle you are treating is the Rectus Femoris, where it merges from the tendon into the muscle fibers.  Follow this link, thigh muscle, to see the muscle and it will be a bit easier to visualize.

You need to be pressing deeply into the muscle, like you’re trying to press the bone and the muscle just happens to be in the way.  Move your fingers around a bit and you’ll find it.

Easy Treatment for Anterior Hip Pain After Sitting

relieve hip painHere is an easy treatment for hip pain after sitting you can administer yourself.  First, sit as I am, with your leg out and slightly turned.

Find the tender point with your fingers and then put your elbow into it as shown.

It’s important to have your arm opened so the point of your elbow is on top of the spasm.  It’s a bit tricky, but if you move about a bit you’ll come on to it, and it will hurt.  Keep the pressure so it’s tolerable, not excruciating.

After you have worked on this point for a few minutes you can move to the second part of the treatment.

hip pain treatmentPut the heel of your “same-side” hand onto your thigh as close to the spasm as you can get.  Lift up your fingers so the pressure is only on the heel of your hand.  You can use your opposite hand to help give more pressure.

Press down hard and deeply slide down the muscle, going toward your knee.  You can also kneed it like you would kneed bread dough, really forcing the muscle fibers to relax.

I’m putting in a picture from a previous blog to explain how you can also treat this point of your rectus femoris by using a ball on the floor.

As shown in this picture, lie on the floor with the ball on your hip muscle, and then slightly turn your body toward the floor so the ball rolls toward the front of your body. You may need to move the ball down an inch or so to get to your Rectus Femoris.

When you feel the pain, you’re on the muscle.  Just stay there for a minute or so, and if you want you can move so the ball goes along the muscle fibers all the way to your knee.

pain free living book coverIt may be a challenge to find this point, but it’s well-worth the effort!

In my book, Treat Yourself to Pain Free Living, I teach how to treat all the muscles that cause pain from your head to your feet.

Wishing you well,

Julie Donnelly

julie donnelly

About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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