Shoulder Therapy

December 2010, I injured my right shoulder when I fell backwards from a height of 3' off the ground.  It seemed as though, all my weight fell on my shoulder..  Directly after the fall, I felt fine, I could move my arm normally.  Then "delayed onset syndrome" kicked in and I could not move my arm more than 3" away from my body.I was frozen.  It has been nearly 5 months now and I am nearly 95% better.  My previous symptoms were:

*Could not raise my arm over my head at all, could not cross my arm to the other shoulder; i.e.. movement of taking a shirt off overhead. Could not sleep on my right side without pain. Painful to lift my arm to wash my hair.   Any prolonged use of my arm ended up in extreme throbbing and pain afterward. I had to use my left hand to pick up my right arm oftentimes.  Lying down on my back, my muscles would not activate to lift my right arm not even 3" off the floor. I could not do yoga, I could not hold myself off the floor in a downward dog stretch. I had no strength in the arm.

 Over the course of these months, I have done a lot of therapies for myself.  None involved a physical therapist or a doctor or any pain medications at all.  I did involve massage therapists.  This route may not be for everyone, but it has worked for me.  Here is my list:

1.Massage therapy within a few days of the fall, opened up the fibers so my arm wasn't frozen to my side.  Specific, gentle, finger pressure worked well.  I had deep tissue later and found that while it was being done, I thought it would help and seemed to, but within a few hours, inflammation set in and I was in pain again.  Neuromuscular massage worked well.  As well as a technique called Unwinding. If you can find a therapist who does Muscular Activation Techniques (MAT) that is very beneficial for analyzing and firing up muscles that were frozen.

2.Energizing the lymphatic system with hot then cold compresses over the shoulder helped alot. You can also adjust the temperature in the shower for all over the body.  Helps tremendously.  Also is helpful for headaches.

3.Essential oils like basil, peppermint or lavender are helpful for inflammation. An essential oil massage technique called "raindrop therapy" helped a lot. Lots of cold compresses during the day also.

4.I found the self help methods from Pete Egoscue to be especially beneficial.  His website is www.egoscue.com
There are also some great youtube videos of specific Egoscue exercises and stretches for problem areas.

5.Finally, I can do yoga again and does it help so much. I have also learned that I need to stretch everyday to keep from freezing up or slowing down.

6. I have also used a foam roller for self massage and that has been a terrific aid.  Rollers are available at Target and come with a video for under $25. Or watch a youtube video of how to use the roller for self "myofascial release massage".

7. And lastly, I have developed a series of upper body strengthening exercises using a resistance band.  This is also helpful.  However, I could not do this part when I was in pain or inflammed.

So, there you go, pretty much a step by step guide in chronological order of what I have done and has worked!  Much credit goes to massage and self massage.  The roller is a form of self massage. I still use that today.