Shoulder Muscle Pain Relief

Written by Dr. Steve Chaney on . Posted in Muscle Therapy and Health, Shoulder Pain

You Can Enjoy Pain Free Living From Home

 Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

Yesterday I was at my sailing club and a man was sitting watching the water, rubbing his shoulder and clearly in pain.  I asked him what was wrong and he said he had a sore shoulder for the past three months and he desperately wanted to find some pain relief. He loves to sail and this shoulder muscle pain was preventing him from going out on the water.  He said he had 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 relieve the pain of his sore shoulder, but he had decided that he didn’t want to take that path…yet.

Shoulder Muscle Pain Cause

muscle shoulder painI use an analogy that makes it so clear why spasms in 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!

Your shoulder has more muscle attachments than any joint in your body.

Each muscle pulls your shoulder in a different direction, but as the muscle gets tight it puts pressure on the bone. Your shoulder muscle pain 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 Relieve Sore Shoulder Pain!

sore shoulder painIt 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.

My years of working with athletes who not only have sore shoulder pain, but also have pain in every joint caused by their repetitive strain. Working with athletes showed me that it was vital to teach them how to do self-treatments they could use during a race or competition.

This led to several books and DVD programs, including my Focused Flexibility TrainingOn 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, and then a 30-minute yoga program.  It works to quickly eliminate sore shoulder pain, as well as pain and stiffness throughout your body.

There are several treatments for sore shoulder pain, each addressing a different group of muscles that pull your shoulder and arm in the wide range of motions you make every day without even thinking about it.

Self-Treatment For Shoulder Muscle Pain

The 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 will cause shoulder muscle pain as you try to bring your arms forward.

shoulder pain causePlace 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, then take the pressure off, and then lean again, you’ll find the muscle becoming less and less painful.

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 I mentioned at the beginning of this blog, I’m happy to say that today he told me he slept through the night for the first time in weeks, and he’s getting better every time he does the self-treatments I taught him.  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!

julie donnellyWishing you well,

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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Latest Article

Emergency Treatment For Calf Cramps

Posted October 17, 2017 by Dr. Steve Chaney

To Stretch or Not To Stretch

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

calf crampsA calf cramp is caused by several different conditions, such as dehydration and mineral deficiency.  These each need to be addressed to prevent future calf cramps, but when your calf spasms wake you with a jolt at night or send you crashing to the ground in agony, you need a solution NOW!

And, stretching is definitely NOT the first thing to do.

 

Emergency Treatment for Calf Cramps

A muscle always contracts 100% before releasing.  Once started, a calf cramp will not partially contract and then reverse because you stretch, as it may cause the muscle fibers to tear, which will cause pain to be felt for days afterward.

As a result, it is most beneficial to help your muscle complete the painful contraction before you try to stretch it.  It sounds counter-intuitive, but it cuts the time of the calf cramp down, and enables you to start flushing out the toxins that formed during the sudden spasm.

Your muscle will be all knotted up, screaming in pain, so it’s good to practice this self-treatment when you are not having a calf cramp.

Grab your calf muscles as shown in this picture.  Hold it tightly, and then as hard as you can, push your two hands together.

The intention is to help the muscle complete the contraction as quickly as possible.  During an actual calf cramp it won’t be as “neat” as the picture shows, but anything you can do to shorten the muscle fibers will hasten the completion of the spasm.

Follow These Steps To Release Your Calf Cramps

  • Hold your hands and continue pushing the muscle together until you can begin to breathe normally again.  Continue holding it another 30 seconds, bringing in as much oxygen as possible with slow, deep, breathing.
  • Release your hands and keep breathing deeply.
  • Repeat #1.  This time it won’t hurt, but you are helping any last muscle fibers to complete the contraction before you move to release the spasm.
  • Begin to squeeze your entire calf as if you were squeezing water out of a thick towel.  Move from the top of your calf and go down toward your ankle.  This will feel good, so do it for as long as you can.
  • It is now safe to stretch your calf muscle because the cramp has completed and you have flushed out the toxins.  Stretch slowly, and don’t go past the point of “feels so good”.  You don’t want to overstretch.

This calf cramps emergency treatment has been proven successful by endurance athletes who have written to me saying how they could continue their race (or training) without any further pain.

This is a very important tip to share with all athletes.  Please tell your friends on Facebook and Twitter, it helps athletes prevent injury and pain.

 

Wishing you well,

Julie Donnelly

 

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.

 

About The Author

Julie DonnellyJulie 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.

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