Effective Physical Therapy for Shoulder Tendonitis

Shoulder tendonitis, a common overuse injury, frequently affects athletes and individuals involved in repetitive shoulder movements. It can cause significant discomfort and limit daily activities. Shoulder pain treatment often includes physical therapy, widely recognized as a cornerstone of treatment. It provides effective strategies to alleviate pain, restore mobility, and prevent re-injury. Tailored therapy programs address the root causes of tendonitis while promoting long-term recovery and shoulder health.

What is Shoulder Tendonitis?

Shoulder tendonitis is inflammation or irritation of the shoulder tendons. Shoulder tendonitis is a common overuse injury in sports such as swimming, baseball (during the throwing motion), and tennis (during the overhead motion). It often occurs due to repetitive overhead motions.

Oliva et al. reported a prevalence of calcific tendonitis of the rotator cuff ranging from 2.7% to 22%, primarily affecting women aged 30 to 35. Understanding the causes, symptoms, and stages of shoulder tendonitis is crucial for effective treatment.

Causes and Risk Factors of Shoulder Tendonitis

Shoulder tendonitis arises from various factors that place undue stress on the tendons. Repetitive overhead motions, common in activities like swimming or tennis, are a leading cause. Aging also plays a role, as tendons naturally lose elasticity over time, making them more susceptible to injury. Poor posture, which misaligns the shoulders, can strain the tendons, while sudden trauma may directly inflame them. Additionally, muscle imbalances—whether due to weakness or tightness—can disrupt proper shoulder mechanics, increasing the risk of tendonitis.

Symptoms of Shoulder Tendonitis

Shoulder tendonitis typically presents with various symptoms impacting daily activities and overall comfort. Common signs include a dull, aching pain in the shoulder that often intensifies with movement, particularly during overhead activities. Stiffness and a reduced range of motion are frequently reported, making it challenging to perform routine tasks. Swelling or tenderness around the joint is also common, along with noticeable weakness in the affected arm, which can further hinder functionality and strength.

Stages of Shoulder Tendonitis

Shoulder tendonitis progresses through various stages, each characterized by unique symptoms and challenges. Understanding these stages is essential for implementing appropriate treatment strategies to promote recovery and prevent further damage.

Overuse Tendonitis

Overuse tendonitis results from repetitive strain on the shoulder tendons, often caused by frequent overhead motions. This stage leads to inflammation and discomfort, making daily activities painful and challenging.

Calcific Tendonitis

Calcific tendonitis occurs when calcium deposits accumulate in the shoulder tendons, causing significant pain and stiffness. Medical studies have noted that women aged 30 to 35 are particularly prone to this condition.

Impingement Tendonitis

Impingement tendonitis happens when structures in the shoulder, such as the rotator cuff, are compressed or pinched during movement. This compression leads to inflammation, pain, and reduced shoulder mobility.

Rotator Cuff Tear

Tendonitis can progress to a partial or complete rotator cuff tendon tear when left untreated. This stage often requires more intensive treatment, such as advanced physical therapy or surgical intervention.

How Physical Therapy Helps Shoulder Tendonitis

Physical therapy plays a vital role in managing shoulder tendonitis. Therapy helps individuals regain function and return to daily activities by reducing pain, improving mobility, and restoring strength.

At The Movement Schopp, our physical therapy programs are evidence-based and customized for each patient. We aim to address the root causes of shoulder tendonitis, ensuring long-term recovery and prevention of re-injury.

Common Physical Therapy Techniques for Shoulder Tendonitis

Physical therapy offers a range of techniques to address the pain, stiffness, and weakness associated with shoulder tendonitis. Physical therapy exercises for shoulder tendonitis reduce inflammation, restore mobility, and strengthen the shoulder, supporting long-term recovery and injury prevention.

Pain Management

Therapists utilize pain management techniques such as ice, heat, and electrical stimulation to reduce inflammation and provide immediate relief. These methods help alleviate discomfort, allowing patients to engage more effectively in other therapy activities.

Manual Therapy

Manual therapy involves hands-on massage and joint mobilization to improve circulation and release tension in the affected area. This approach helps reduce stiffness, promoting better movement and shoulder function.

Range of Motion Exercises

Gentle range-of-motion exercises focus on restoring the shoulder’s mobility and flexibility. These stretches are essential for improving joint function while minimizing the risk of further strain.

Strengthening Exercises

Targeted strengthening exercises are designed to rebuild stability and support in the shoulder muscles. These exercises help prevent future injuries and enhance the shoulder’s ability to handle daily demands.

Functional Training

Functional training replicates real-life movements to help patients easily transition back to everyday activities. This training ensures that the shoulder regains strength and coordination for improved performance.

8 Physical Therapy Exercises for Shoulder Tendonitis

Incorporating specific exercises into your routine is a key component of physical therapy for shoulder tendonitis. These shoulder tendonitis exercises reduce pain, improve mobility, and strengthen the shoulder, promoting recovery and preventing further issues.

Pendulums

Pendulums are ideal for reducing stiffness and gently mobilizing the shoulder without placing undue strain on the joint.

1. Stand next to a table or sturdy chair and lean slightly forward.
2. Place your unaffected hand on the table or chair for support.
3. Allow your affected arm to hang loosely downward.
4. Gently swing your arm in small circles, completing 10 clockwise rotations.
5. Switch directions and complete 10 counterclockwise rotations.
6. Gradually increase the circle size as your shoulder loosens.

Cross-Body Arm Stretch

This stretch is effective for relieving shoulder tension and improving flexibility in the shoulder joint.

1. Stand or sit upright, maintaining good posture.
2. Extend your affected arm across your chest.
3. Use your opposite hand to pull the extended arm closer to your body gently.
4. Hold the stretch for 15–30 seconds, feeling the stretch in your shoulder.
5. Release the arm and relax.
6. Repeat this stretch three times.

Doorway Stretch

The doorway stretch improves flexibility and relieves tightness in the chest and shoulder areas.

1. Stand in a doorway and place your hands on the doorframe at shoulder height.
2. Step one foot forward, slowly moving your body slightly through the doorway.
3. Feel a stretch across your chest and shoulders.
4. Hold the stretch for 15–30 seconds.
5. Step back to the starting position and relax.
6. Repeat the exercise three times.

Side-Lying External Rotation

This exercise strengthens the rotator cuff muscles, vital for shoulder stability.

1. Lie on your side, with the affected arm on top, bent at a 90-degree angle, and the elbow resting on your side.
2. Hold a lightweight (such as 1–2 pounds) in your top hand.
3. Slowly rotate your forearm outward, keeping your elbow fixed in place.
4. Return to the starting position in a controlled manner.
5. Perform 10–15 repetitions.
6. Complete 2–3 sets of this exercise.

Reverse Fly

The reverse fly strengthens the upper back and shoulder muscles, helping improve posture and overall stability.

1. Stand with your knees slightly bent and hold a light weight in each hand.
2. Bend forward at the hips, keeping your back straight.
3. Let your arms hang down naturally in front of you.
4. Slowly lift your arms out to the sides until they are level with your shoulders.
5. Squeeze your shoulder blades together at the top of the movement.
6. Lower your arms back to the starting position in a controlled manner.
7. Perform 10–15 repetitions for 2–3 sets.

High to Low Row

This exercise targets shoulder and back muscles, improving stability and control.

1. Attach a resistance band to a sturdy anchor point above shoulder height.
2. Stand facing the anchor, holding the band with one hand.
3. Pull the band downward toward your body, keeping your elbow close to your side.
4. Squeeze your shoulder blade as you pull.
5. Slowly return to the starting position.
6. Perform 10–15 repetitions on each side for 2–3 sets.

Scapular Squeezes

Scapular squeezes improve posture and strengthen the muscles around the shoulder blades.

1. Sit or stand upright with your arms relaxed at your sides.
2. Gently squeeze your shoulder blades together as if trying to hold a small object between them.
3. Hold the squeeze for 5 seconds.
4. Release and relax your shoulders.
5. Repeat this movement 10–15 times.

Arm Circles

Arm circles are a dynamic exercise that warms the shoulder joint and enhances mobility.

1. Stand upright with your arms extended out to the sides at shoulder height.
2. Begin making small, controlled circles with your arms.
3. Gradually increase the size of the circles.
4. Complete 10–15 circles in one direction.
5. Reverse the motion and perform the same number of circles in the opposite direction.
6. Lower your arms and relax.

Can Physical Therapy for Shoulder Tendonitis Prevent Re-injury?

Physical therapy for tendonitis in shoulder effectively treats the condition while crucially preventing re-injury. Physical therapy promotes long-term resilience and reduces the likelihood of future tendon issues by strengthening shoulder muscles, enhancing flexibility, and correcting poor movement patterns.

How The Movement Schopp Can Help You

At The Movement Schopp, we specialize in treating shoulder tendonitis through personalized physical therapy programs. Our expert therapists use advanced techniques to relieve pain, restore mobility, and rebuild strength. Whether you’re an athlete or want to regain full shoulder function, we’re here to support you every step of the way.

Conclusion

Shoulder tendonitis doesn’t have to limit your ability to enjoy daily activities or pursue the hobbies you love. You can significantly reduce pain, restore mobility, and improve strength by addressing the condition’s root causes with effective physical therapy techniques and targeted exercises. A consistent approach to therapy helps you recover from tendonitis and equips you with the tools to prevent future injuries. With patience, proper guidance, and a commitment to recovery, you can regain full functionality in your shoulder and return to an active, pain-free lifestyle. Taking steps to care for your shoulder now will ensure better long-term health and resilience.

FAQs

Can physical therapy help shoulder tendonitis?

Yes, physical therapy is highly effective in reducing pain, improving mobility, and strengthening the shoulder.

Will tendonitis go away with physical therapy?

With consistent therapy and proper care, most cases of shoulder tendonitis can be resolved without surgery.

What exercises should not be done with tendonitis?

Avoid exercises that involve heavy lifting, repetitive overhead motions, or cause sharp pain. Always consult a physical therapist before starting a new routine.