7 Best Treatments For Pain Relief From A Shoulder Labrum Tear

Summary

In this video, the presenter shares seven effective treatments for healing a shoulder labrum tear naturally, without the need for surgery. Key methods include using a shoulder sling for support, utilizing armrests to aid shoulder alignment, proper rest, and specific exercises like the shoulder pulley system, 'angry cats,' and 'child's pose.' The video also highlights common mistakes, such as using shoulder stretches and rotation exercises, which could worsen the injury. The focus is on gradual rehabilitation to avoid surgery and ensure long-term shoulder health.

Takeaways

• 😀 Use a shoulder sling to support your labrum and help it heal naturally by keeping the ball and socket in the right position.
• 😀 Armrests are essential for providing additional support, helping the shoulder to heal by keeping the ball up into the socket.
• 😀 Rest is crucial for healing a labrum tear, as overuse can slow down recovery. Be mindful of activities that cause pain.
• 😀 A shoulder pulley system can help regain range of motion in a controlled, safe way. Start with 10-20 reps and gradually increase time.
• 😀 'Angry Cats' exercise helps gently stress the labrum and promote proper shoulder blade movement. Start with light pressure and gradually increase as tolerated.
• 😀 Child's pose progression can further improve shoulder joint alignment and relieve pressure on the labrum. Perform 20-30 reps and aim for 100+ reps daily.
• 😀 Shrugging exercises help strengthen the shoulder muscles. Start with wall-based shrugs and progress to using your full body weight for more resistance.
• 😀 Avoid stretching exercises that push the arm to end ranges, as this can further damage the torn labrum.
• 😀 Avoid shoulder rotation exercises with bands or weights early in recovery, as they can aggravate the labrum and worsen shoulder instability.
• 😀 Surgery should be considered a last resort. Most labrum tears can heal naturally with the right exercises and proper care.

Q & A

What is the primary goal when healing a shoulder labrum tear naturally?

The primary goal is to allow the labrum to heal back against the bone where it should be, with the right treatment and care. This ensures the best long-term function of the shoulder without the need for surgery.

Why is using a shoulder sling important for healing a labrum tear?

Using a shoulder sling provides support for the labrum, allowing it to heal properly by keeping the shoulder in a position that encourages the labrum to reconnect with the bone. It helps prevent further injury and aids in the healing process.

How can armrests aid in healing a shoulder labrum tear?

Armrests help by pushing the shoulder upwards into the socket, which helps the labrum heal by stabilizing the joint. Using armrests or creating makeshift armrests when sitting can aid in proper alignment and encourage healing.

What is the significance of resting when healing a shoulder labrum tear?

Rest is crucial for healing because the labrum is made of cartilage, which takes time to heal. Overuse of the shoulder before it’s fully healed can lead to setbacks, so it’s important to take it easy, especially during the initial phases of recovery.

How does using a shoulder pulley system help in healing?

A shoulder pulley system assists in regaining full range of motion in the shoulder without aggravating the labrum. It helps safely reach overhead positions and promotes mobility, which is important for recovery.

What is the 'Angry Cats' exercise and how does it help?

The 'Angry Cats' exercise involves moving the back and shoulders in a controlled way while on hands and knees, which helps gently stress the connection between the labrum and the bone. It also promotes proper movement in the shoulder blades and prepares the shoulder for more intensive exercises.

How does the 'Child's Pose' variation help with a labrum tear?

The variation of 'Child's Pose' helps by gently rocking back and forth, encouraging the ball of the shoulder joint to seat properly into the socket, which takes pressure off the labrum in a beneficial way. This exercise aids in aligning the shoulder and improving the labrum's health.

What role do shrugging exercises play in shoulder labrum tear recovery?

Shrugging exercises strengthen the muscles around the shoulder joint, particularly the muscles responsible for stabilizing the shoulder. By improving muscle strength, these exercises help protect the labrum and prevent further injury while enhancing overall shoulder stability.

What exercises should be avoided during shoulder labrum tear recovery?

Exercises such as shoulder stretches, shoulder rotation exercises with bands, and weight raises should be avoided. These movements can aggravate the labrum tear by overstretching or rotating the joint, potentially making the tear worse.

Why is surgery sometimes necessary for a labrum tear, and when should it be considered?

Surgery may be necessary if the labrum tear is severe or if natural healing doesn’t work despite proper treatment. However, for many individuals, surgery can be avoided by following a natural healing process, with exercises and proper rest. Surgery should only be considered when other methods fail or if the tear is significantly affecting daily life.