Calcific Tendinopathy Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Assisted shoulder elevation
- In sitting or standing clasp your hands together with your arms straight.
- Keeping your hands clasped, use your non injured arm to help lift your injured arm above you.
- Stop when you get to the end of the movement.
- Lower your arms down in a controlled manner.
- If you struggle introduce a stick to help you with the assisted movement.
2. Isometric shoulder abduction
- Sit or stand with your injured shoulder facing a wall.
- Rest your arm bent down by your side with the back of your hand against the wall.
- Keeping your elbow straight, apply moderate pressure against the wall using the back of your hand.
- Hold for 5 seconds and relax.
3. Isometric shoulder external rotation
- Sit or stand with your injured shoulder facing a wall.
- Bend your elbow to a right angle so your forearm is level to the floor.
- Keeping your elbow bent, place the back of your hand against the wall.
- Apply moderate pressure against the wall using the back of your hand.
- Hold for 5 seconds and relax.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
As pain and range of motion improve, the emphasis shifts to progressively loading the affected tendon(s) and increasing shoulder strength and stability. Much like the early plan, a manageable pain level is allowable but should be monitored closely. With the focus shifting to strength, we recommend performing these exercises in just one session, 2-3 times per week with rest days in between. This programme aims to build the resilience of local structures whilst also tailoring the exercises towards everyday, functional movement patterns such as lifting and reaching. This should not exceed any more than 4/10 on your perceived pain scale.
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The final phase begins when you are pain free and sufficient strength has developed. The focus for this plan is to heighten strength further and build resilience in both the affected tendon and the shoulder complex as a whole. Aim to complete these exercises 2-3 times per week; they should be challenging to perform in the sense that they work the articulating muscles hard. These exercises will offer novel stimulus and challenge your body to adapt to greater demands which will in turn, lower the likelihood of future occurrence and make you more efficient with everyday tasks. This should not exceed any more than 4/10 on your perceived pain scale.
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