Calcific Tendinopathy Intermediate 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. Bent over row
- Stand holding a small weight in one hand.
- Slightly bend your knees and flex forward from your hips.
- Keep your upper back straight.
- Pull the weight up to the side of your body whilst squeezing your shoulder blades together (use a shopping bag with household items if you do not have weights).
- Control the movement of your arm back down so your arm is straight.
2. Incline press up
- Stand in front of a solid surface that is around hip height, for example kitchen counter.
- Place your hands on the hip high surface and step backwards until you feel moderate force going equally through your shoulders.
- Bend your elbows to take your head and shoulders closer to your hands.
- Push against the surface to return to starting position.
3. Wall circles
- Sit or stand arm’s length away from the wall.
- Place a small ball between the palm of your hand and the wall head height (you may use a rolled up piece of tissue if you do not have a ball).
- Apply light pressure and keep your elbow straight.
- Move hand in a circular motion.
- Complete for 20 seconds changing direction each time.
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
In the initial stages, the focus for rehabilitation is to manage pain levels and maintain range of motion, function and strength. Gentle range of motion strength exercises are recommended to help reduce pain, avoid soft tissue stiffness in the affected shoulder and increase strength. 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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