Dr Mark Howard offers a brief overview of Arm and Shoulder injuries and an example workout routine for initial Arm and Shoulder rehabilitation and conditioning. There are four stages for successfully treating minor injuries (first aid, inflammation treatment, rehabilitation, strength conditioning). A doctor will classify an Arm and Shoulder injury (e.g. acute, chronic, mild, moderate or severe) so that they can recommend the most appropriate initial treatment. However, injury recovery does not end with medical care. It is important to follow up this treatment with rehab workout routines at home and strength conditioning with, for example, a personal trainer to restore muscle balance, strength, flexibility, balance and proprioception. This will significantly improve the chances of a full recovery and reduce the risk of re-injury. If you live in the Costa Blanca and have an Arm and Shoulder injury problem contact me for a chat about how I can help you with rehabilitation and conditioning.

1. Arm/Shoulder Injury Rehabilitation And A
Home Workout Routine
by
Dr. Mark Howard
Personal Trainer Costa Blanca
work-out-routines.com

2. Injury Rehabilitation
• Four stages for successfully treating minor injuries
1. Fast first aid (3 minutes following S.T.O.P)
2. Inflammation treatment (3 days with R.I.C.E.R)
3. Rehabilitation (3 weeks with physio massage and a PT)
4. Strength conditioning (3 months with a PT)
• This presentation provides a brief injury overview and an
example workout routine for rehabilitation and conditioning

3. Injury Classifications
• Acute (e.g. due to an accident) or chronic (e.g. overuse over a
period of time)
• Mild, moderate or severe
• Strains (i.e. tendon injury) and sprains (i.e. ligament injury) from
1st to 3rd degree (most severe with rupture)
• A doctor will classify an injury so that they can recommend the
most appropriate treatment

4. Arm Anatomy
• The upper arm has one main bone, the humerus, connected to
the lower arm bones, the ulna and radius, via the elbow
• The main arm muscles include the biceps and triceps in the
upper arm and a complex mix of smaller forearm muscles
• Important ligaments include the radial collateral and annular
ligaments in the elbow
• Important tendons include the ones connecting the biceps,
triceps and pectoralis major (chest) to the main arm bones

5. Shoulder Anatomy
• The shoulder consists of five joints (not just one ball and socket)
and some of the important bones include the clavicle (collar
bone), scapula (shoulder blade) and sternum (ribs)
• Muscles that stabilise the shoulders include the trapezius,
deltoids, rhomboids and the rotator cuff group
• Important ligaments include the glenohumeral ligaments (ball and
socket humerus to scapula joint) and many others
• Some of the tendons include the biceps brachii, teres minor
supraspinatus, infraspinatus and subscapularis tendons

6. Clavicle
Glenohumeral joint
Scapula
Humerus
Ulna
Radius
Arm/Shoulder Anatomy

7. Arm/Shoulder Injury Examples
• Clavicle and radius fracture; caused by a direct impact on an
outstretched arm when falling over (e.g. football)
• Shoulder dislocation; the main glenohumeral joint is displaced as
the glenohumeral ligaments are torn or stretched.
• Rotator cuff and bicipital tendonitis; inflamed tendons, caused by
for example tennis and weight lifting with poor form rsp.
• Impingement syndrome; if the biceps tendon and subacromial
bursa are damaged, the space between the rotator cuff and
acromion is reduced and interferes with shoulder joint motion

8. Injury Rehabilitation Routine

9. Arm/Shoulder Injury Conclusions
• Follow 4 stages; first aid, inflammation treatment, rehabilitation
and strength conditioning to avoid re-injury
• Actively participate in your recovery e.g. do your own home
workout routines and read up about your injury
• Seek professional advice and help at ALL stages (i.e. recovery
does not end with medical care!)
• If you live in the Costa Blanca contact me for a chat about how I
can help you with rehabilitation and conditioning (for muscle
balance, strength, flexibility, balance, proprioception)

10. Arm/Shoulder Injury Rehabilitation And A
Home Workout Routine
For more information and rehabilitation downloads please visit:
work-out-routines.com