Subacromial impingement syndrome is pain caused by the tendons and other tissues passing through the channel below the acromion, rubbing to the top of the acromion!
Why is there a problem with subacromial impingement syndrome?
Usually, there is enough space between the acromion and the rotator muscles so that when the arm is raised, the tendons can slide in this space. But every time the arm is raised, friction or squeezing occurs between the muscles and the bursa. This situation is called "impact"!
The impact can be seen on everyone, but the degree will be different due to the angle of the acromion itself and the action mode! Some people with a large acromion angle will be more prone to similar problems!!
Prone to impact
1. Overuse
In ordinary daily life, long-term activities or workers who engage in abduction and raise hands over the shoulder are the most dangerous group of shoulder impingement syndrome. Repeated use of the arm lifting or throwing action for a long time can easily cause inflammation and swelling of the bursa, resulting in narrow passage space, impacting the rotating tendon in the passage, and if the movement pattern does not change, the inflammation will cause inflammation and swelling of the bursa. The narrowing of the channel of the tendon makes it easier to produce impact friction. If there are other conditions that make the channel space smaller, the impact problem may become more and more serious!
Athletes who are generally engaged in holding their heads high, such as swimming, baseball and softball, tennis, weightlifting, golf, volleyball and gymnasts, etc.; or working with their heads high, such as painters, warehouse porters, mechanical maintenance workers, etc. Ethnic group.
2. Posture and mobility issues
Poor posture: hunched back. The upper cross posture with round shoulders and chest is a major cause of shoulder impingement syndrome!
1. When we are in the posture of hunchback and round shoulders (shoulders away from the neutral position), your humerus will run forward, and the acromin process will be closer to the coracoild process. This will make the original Just the narrow subacromial joint cavity (tendon channel) becomes narrower!
2. The posture of hunched back and round shoulders prevents your scapula from turning upwards normally (the scapula has been brought forward and tilted forward, and the muscles that can make the scapula rotate downwards-pectoralis minor, rhomboid muscles and levator scapula are in tension, restricting the scapula Do a roundabout);
3. At the same time, due to the overall thoracic leaning forward, the pectoralis major muscle is shortened, which limits the uplift and backward rotation of the clavicle;
In this way: in a bad posture, if you insist on raising the top of your head with your shoulders, it will cause the tendons under the acromion to be pinched and rubbed! The shoulder pain has come for a long time!
Very simple test: try to sit on a stool with a hunch, and then lift your arms up, you will find that you can't lift it to the top of your head at all (stuck)
In sports training: No matter what you do, the primary goal is to pull the humerus and scapula back to the glenoid fossa, so that the shoulders are in a neutral position! This allows your shoulder joints to move freely and gain stability!
Here are some tips for preventing shoulder impingement syndrome:
1. Avoid repetitive lifting, swinging or throwing actions for a long time
2. Avoid prolonged side sleep: it is easy to cause excessive pressure on the rotator cuff muscles on one side,
3. Avoid prolonged hunchback and head forward working posture: sedentary hunchback is the culprit leading to the imbalance of front and back muscle strength
4. Avoid uncoordinated strength training
5. Avoid suddenly extending your arms to take heavy objects
6. Avoid playing with mobile phones or tablets for a long time
7. Avoid prolonged lack of stretching and exercise
Long-term lack of exercise will gradually atrophy the upper back muscles and lose control of the scapula, and lack of extension will cause stiffness and poor mobility of the shoulder joint muscles, which will cause shoulder joint problems and even cause shoulder joint degradation. The body is like a flagpole with a rope on each side to maintain the vertical balance of the flagpole. When the tension on one side of the rope is too strong or the other side is weak, our body will skewed