Shoulder impingement syndrome is the inflammation or degeneration of one or more of the structures located within your shoulder. This condition is the result of repetitive irritation of these structures – such as the tendons that make up the rotator cuff – and can cause shoulder pain, instability and joint stiffness.

If you work in a career or regularly perform a sporting activity that involves overuse of the shoulder, particularly the rotator cuff, then there are several prevention tips you should consider for prevention of shoulder impingement syndrome. Let’s take a look…

1. Perform stretching exercises: Weighted pendulum stretches are ideal for recovering from shoulder impingement syndrome. These gently stretch the area where the tendons pass and help to relieve pressure on the tendons. They also help prevent your shoulder from locking up and becoming stiff. HOW: Simply allow the arm to swing forward to back, side to side and in small circles. You can add a very light weight to this exercise as your pain subsides.

2. Scapular stabilization: Scapular squeezes can help strengthen and stabilize the scapula, which in turn helps prevent shoulder impingement syndrome. HOW: Do these by lying on your back with your knees bent and feet flat. Lie with your arms straight out, about 6 to 12 inches from the body with the palms up. Keep your back flat against the ground and squeeze the shoulder blades down and towards each other and the spine. Don’t shrug your shoulders and keep the neck relaxed. Repeat this 20 times and hold for five seconds with each squeeze. Uptodate.com has a good image of this image you can view here: Uptodate.com

3. Isometric shoulder exercises: These exercises don’t require you to reach above your head, but instead you do these exercises with your arm at waist height. These exercises also utilize light resistance. HOW: For instance, you can make a fist with the hand of the injured arm, and press the fist into the palm of your opposite hand. You resist the motion of the injured arm with the palm of the hand. Hold the position, relax the shoulder and repeat.

4. Modification of occupational techniques: If your condition is the result of your working conditions, then consider modifying how you perform your activities so that you don’t repetitively use your shoulder in an irritating manner. This may require working with an occupational therapist or working in a more ergonomically friendly environment.

5. Wear protective shoulder pads during contact sports: If your shoulder impingement syndrome is the result of direct trauma to the shoulder joint, it’s advisable that you protect the area with shoulder pads to prevent re-injury.