My Routine
Shoulder problems; one of the joys of getting older! Now sixty-seven, I am very aware of how the aging process impacts mobility, energy, and the ability to do everything you might desire. But, I have been actively trying to fight the ravages of age. My fight included trips to the gym three to four times a week for classes in strength training and cardio. I have tried to keep my weight down as well, but that is a constant battle. Overall though, I have felt pretty good and could do most things I wished.
My husband and I are recently retired and are trying to live our lives as actively as possible for as long as our health allows. Below is a link to an earlier post about some other health issues we have had.
Retirement: In Sickness and in Health
Shoulder Problems
My shoulder started really bothering me about a year ago. Sleeping on it in the car returning from a camping trip resulted in pain in my bicep and a limited range of motion. I could not fully raise my arm and was limited in putting it behind my back.
I dealt with the issue by doing stretches that I found online. They helped and my strength training classes (Body Pump) also helped. However, I did not get back my range of motion. I could no longer do a favorite yoga stretch, Child’s Pose. In spite of this, I rocked on for a year keeping most of the shoulder problems at bay.
Recently though, it was beginning to feel very tight when I put a barbell on my shoulder, which is a frequent task in Body Pump. At that time, we were about to take a monthlong camping trip. I speculated that the classes might be aggravating my shoulder and that a break might help the situation. Boy was I wrong! While traveling, my shoulder became much worse. Sometimes, it hurt to just reach for something. When I returned, I could barely place the barbell in position and it really hurt when I did.
Orthopedic Assessment
It was time to bring in the big guns. My internist at the local healthcare system referred me to Orthopedist who specializes in shoulders. I was expecting an impingement and physical therapy and nothing more.
On the day of my visit, they first took x-rays. The doctor immediately referred to my x-rays when he came into the examination room. He asked if I had seen them and I replied that I had not. I was led into the hall where a screen had my x-rays was displayed. The doctor stated that I had arthritis and two bone spurs. As he pointed to the two bone spurs, I was dismayed that I had no trouble seeing them. They were very prominent in the x-ray. I was not expecting this! Somehow, I had felt that if I worked very hard at staying fit, this kind of thing would be far down the road for me.
So, what should I do about my shoulder? He said that I would eventually need a shoulder replacement, but in the meantime some physical therapy and ice plus Advil for the pain. I felt as if I had a ticking bomb in my shoulder.
Physical Therapy
I heard about ATI Physical Therapy from a neighbor. My husband did not do well using another company for his knee, so I was ready to try ATI. I went twice a week for about four weeks. Stretching was a big part of my therapy, plus strengthening exercises. It seemed to help, but my shoulder was nowhere near normal.
ATI did, however, greatly enhance my ability to lift my arm over my head. This resulted from a process called dry needling in which the therapist inserted needles under my arm. It was pretty painful, but after that, I could lift my arm to a normal range. I could even do the yoga stretch, Child’s Pose. I highly recommend needling, assuming you have a qualified therapist.
After the needling, it was easier for me to get the barbell on my shoulder as well. However, after just a week away from the classes makes it somewhat more difficult.
The local ATI Physical Therapy Clinic did a great job for me. I don’t think the return to a normal shoulder is a reasonable expectation given what my orthopedist said about the condition of my shoulder. I believe my outcome was quite good, all things considered. A link to ATI follows.
Epilogue
It is now very important for me to do regular stretching. If I skip a day or so, I experience more pain. The strength exercises are important as well. Putting the barbell on my shoulder is also a very good stretch for me.
This is not really the end of the story though. My shoulder problems still exist and in the future, a shoulder replacement awaits. I just want to delay it for as long as possible.
