As mentioned previously, swimmer's shoulder is a serious issue for shoulder pain. Luckily, performing one self myofascial release can clear up most of swimmer's shoulder symptoms, the dreaded infraspinatus.
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This spot is a tad tricky. But precision is not required: although there is one specific spot that’s especially good, nearly anywhere just under the ridge of bone on the shoulder blade is worthwhile. The infraspinatus is often a surprising key to pain and stiffness everywhere else in the shoulder… but especially all the way around on the other side, facing forward.
Whenever I consult, I make sure to find the swimmer with the least shoulder internal rotation or a poor catch. Then, I have them do some simple shoulder internal rotation range of motion, and then I have them lie on a baseball on this spot for 2 minutes. Next, I re-check their shoulder range of motion, and magic, 10 – 20 degrees of internal rotation is gained!
Where is the Infraspinatus?
The neighborhood is the triangular shoulder blade. Finding the infraspinatus muscle is basically as easy as touching the back of the shoulder blade. Infra simply means under and spinatus or spine means ridge of the bone. The ridge you want to find the scapular spine.
This bone runs perpendicular (more or less) to the spine. If you pat yourself on your back, you'll undoubtedly feel this bone.
The entire muscle really is worth doing SMR, better than many others and often the most perfect in shoulder mobility.
Role of the Infrapinatus
In overhead athletes, the infraspinatus takes a beating. Each catch, rapidly stretches this muscle, then recoils it back to the original position (at least that is what’s intended). Unfortunately, after millions of overhead movements this muscle gets bound up, like an old rubber band.
When a muscle shortens, it cannot go through full range of motion. All the bones which these muscles attach are also negatively influenced and lose motion. Before you know it, everything is restricted. This results in many people stretching, but this rarely helps, often worsening the issue.Â
Try this little experiment. Take a rope, string, strap, belt or band and tie a loose knot in it. Now take both ends and start to pull them apart. What happens to the knot? Does it get tighter or looser? Tighter!! What does that mean to a muscle (Ingraham 2008)?
The reasons stretching feels good, as it decreases the stretch signal in the brain, a protective mechanism for preventing a tear.Unfortunately, this decreased signal causes instability, a potential risk for further shoulder injury!Â
What Does SMR to the Infrapinsatus Feel Like?
This spot is often feels hot, burning, and raw in swimmers. Some report a deep ache. Whenever I give it to a swimmer, I know when they are on the spot, as their eyes light up! Due to the sensitivity of the muscle, start light and progress into the tenderness. If you are having problems finding it, you're not alone. It is a bit tricky if you don't know any anatomy, but stick with it and you'll get it!Â
Summary
Purpose:
The infraspinatus is repeatedly stretched during the catch phase of swimming or follow through of throwing. This overuse likely causes a rebound effect on the muscle creating tightness/trigger points. Common referral pattern down the front and back (around the deltoid tuberosity) of the arm, and trigger points are along the muscle belly.
Directions:
Lie on your back with your knees bent and with the opposite arm place the tennis ball under the acromion, a bone on your shoulder blade. This muscle is small, but make sure to find the most tender trigger point.
If you are looking for other tips for preventing and improving shoulder pain, consider learning about muscle length, strength and timing in the COR Swimmer's Shoulder System.
Impairments: | Muscle (s): | Injuries: |
Shoulder pain and upper arm pain. Decreased internal rotation range of motion and strength. | Infraspinatus, teres minor. | Swimmer’s shoulder (shoulder tendinitis, shoulder impingement), labral tear, and any other shoulder issue. |
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This spot is a tad tricky. But precision is not required: although there is one specific spot that’s especially good, nearly anywhere just under the ridge of bone on the shoulder blade is worthwhile. The infraspinatus is often a surprising key to pain and stiffness everywhere else in the shoulder… but especially all the way around on the other side, facing forward.
Whenever I consult, I make sure to find the swimmer with the least shoulder internal rotation or a poor catch. Then, I have them do some simple shoulder internal rotation range of motion, and then I have them lie on a baseball on this spot for 2 minutes. Next, I re-check their shoulder range of motion, and magic, 10 – 20 degrees of internal rotation is gained!
Where is the Infraspinatus?
The neighborhood is the triangular shoulder blade. Finding the infraspinatus muscle is basically as easy as touching the back of the shoulder blade. Infra simply means under and spinatus or spine means ridge of the bone. The ridge you want to find the scapular spine.
This bone runs perpendicular (more or less) to the spine. If you pat yourself on your back, you'll undoubtedly feel this bone.
The entire muscle really is worth doing SMR, better than many others and often the most perfect in shoulder mobility.
Role of the Infrapinatus
In overhead athletes, the infraspinatus takes a beating. Each catch, rapidly stretches this muscle, then recoils it back to the original position (at least that is what’s intended). Unfortunately, after millions of overhead movements this muscle gets bound up, like an old rubber band.
When a muscle shortens, it cannot go through full range of motion. All the bones which these muscles attach are also negatively influenced and lose motion. Before you know it, everything is restricted. This results in many people stretching, but this rarely helps, often worsening the issue.Â
Try this little experiment. Take a rope, string, strap, belt or band and tie a loose knot in it. Now take both ends and start to pull them apart. What happens to the knot? Does it get tighter or looser? Tighter!! What does that mean to a muscle (Ingraham 2008)?
The reasons stretching feels good, as it decreases the stretch signal in the brain, a protective mechanism for preventing a tear.Unfortunately, this decreased signal causes instability, a potential risk for further shoulder injury!Â
What Does SMR to the Infrapinsatus Feel Like?
This spot is often feels hot, burning, and raw in swimmers. Some report a deep ache. Whenever I give it to a swimmer, I know when they are on the spot, as their eyes light up! Due to the sensitivity of the muscle, start light and progress into the tenderness. If you are having problems finding it, you're not alone. It is a bit tricky if you don't know any anatomy, but stick with it and you'll get it!Â
Summary
Purpose:
The infraspinatus is repeatedly stretched during the catch phase of swimming or follow through of throwing. This overuse likely causes a rebound effect on the muscle creating tightness/trigger points. Common referral pattern down the front and back (around the deltoid tuberosity) of the arm, and trigger points are along the muscle belly.
Directions:
Lie on your back with your knees bent and with the opposite arm place the tennis ball under the acromion, a bone on your shoulder blade. This muscle is small, but make sure to find the most tender trigger point.
If you are looking for other tips for preventing and improving shoulder pain, consider learning about muscle length, strength and timing in the COR Swimmer's Shoulder System.
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