Restoring shoulder function and mobility using myofascial release and lengthening techniques for an effective recovery

It has been 4 weeks since my epic fail on the famous Whale Tale while mountain biking in Valemount, BC. Ooohh it hurt and was some crazy painful. I knew as soon as I ninja-rolled on my left shoulder from 5 feet in the air onto the wooden feature that something did not feel right and I needed to get to a hospital. And yes I have video proof of this captured and it was even edited into slow-mow. Thank you to my husband. My sweet amazing boys helped get my bike out and down to the road where I sent my rock: my partner in crime, to bike up the mountain road to get the truck. This could have been my way of getting him to pedal up hill after all these years. He very much dislikes to pedal uphill. But that day he rode up the steep mountain road so he can whisk me off to the closest hospital in Jasper. The whole time I waited with the boys, I was in agony. I just couldn’t get my arm in a position that felt comfortable and at least somewhat bearable. I maintained my positive attitude while we waited, had to let my boys know that it’s all going to be okay. And that yes, we will be back on the mountain ripping it up on our favourite trails very soon. During my drive to the hospital, I practiced deep breathing and tried to relax and surprisingly I was feeling pretty good considering.
The verdict was in…..I had separated my shoulder to what is known as a Rockwood III. Complete tear of my AC and CC ligaments. They gave me something for the pain and a sling to help immobilize my shoulder. Woohoo I felt awesome, well at least a whole lot better. So we took the boys to the bike park in Jasper and hung out there for a little while. It was cool to see them rip it up on those jumps. It also made me wish I was back on my bike. Patience I reminded myself. 

So now I enter into rehabilitation of my shoulder. After 1 week of physio, I am blown away and amazed at my progress and range of motion as it is improving every day. Just 2 days ago, I was back on my spin bike training for my biking days that lay ahead. It felt so great that right after my training session, I was on my mountain bike riding on the bike paths (don’t worry, they are paved). It was and felt Amazing! I can’t emphasize enough the importance of allowing your body to recover and heal. How your mental well-being can have great influence on your recovery and outlook on life. To be grateful and appreciate life. 

So, in today’s blog I want to share some key points about Restoring shoulder function and mobility using myofascial release and lengthening techniques for an effective recovery.  
Shoulder injuries can be debilitating, limiting your range of motion and hindering your daily activities. Fortunately, there are effective methods for recovering from shoulder injuries and regaining strength and flexibility. Myofascial release and lengthening techniques have gained recognition as valuable tools in the rehabilitation process. In this blog, we will explore how these techniques can help you on your journey to recover from a shoulder injury and improve your range of motion.
 
Understanding Shoulder Injuries:
Before diving into the techniques, it's essential to understand common shoulder injuries and their impact on the body. Shoulder injuries often involve the muscles, ligaments, and/or tendons, and sometimes the bones, causing pain, stiffness, and limited mobility. Identifying the specific injury and consulting with a healthcare professional is crucial for an accurate diagnosis and appropriate treatment plan.
 
The Role of Myofascial Release:
Myofascial release is a technique that targets the fascia, a connective tissue surrounding our muscles and organs. When injured, the fascia can become tight, restricting movement and exacerbating pain. By applying gentle pressure and stretching, myofascial release helps release tension, promote blood flow, and improve tissue elasticity.
 
Effective Myofascial Release Techniques:
a. Foam Rolling: Foam rollers are widely used tools that allow you to target specific muscle groups in the shoulder area. By slowly rolling over the affected areas, you can release tightness and knots in the fascia, promoting improved range of motion and reducing pain.
b. Massage Therapy: Seeking professional massage therapy can provide more focused and targeted myofascial release. A skilled therapist can identify problem areas and use various techniques like deep tissue massage or trigger point therapy to release tension and restore mobility.
 
Incorporating Lengthening Techniques:
Lengthening techniques complement myofascial release by stretching and elongating the muscles surrounding the shoulder joint. These techniques help improve flexibility, increase joint stability, and reduce the risk of further injury. Some effective lengthening techniques include:
a. Stretching exercises: Incorporate gentle shoulder stretches into your daily routine, focusing on both the front and back of the shoulder. Gradually increase the intensity and duration of the stretches as your range of motion improves.
b. Yoga and Pilates: Practicing yoga or Pilates can aid in shoulder recovery by combining strength training and flexibility exercises. These disciplines emphasize proper alignment, breathing techniques, and controlled movements that promote shoulder stability and range of motion.
 
Gradual Progression and Patience:
Recovering from a shoulder injury takes time and patience. It's crucial to start with gentle myofascial release and lengthening techniques, gradually increasing the intensity and duration as your shoulder improves. Listen to your body and consult with a healthcare professional or physical therapist for guidance throughout the recovery process.

Maintaining a great attitude and positive outlook:
Sure there are days when recovery seems daunting or hard but you have to persevere and keep being amazing. That all your hard work is paying off. Look at the progress you have made and be proud of yourself regardless if the milestones are big or small. As Albert Einstein once said, "Life is like riding a bicycle. To keep your balance, you must keep moving."  Take this time to slow down and enjoy the small things in life. Keep moving forward and enjoy all of life's adventures. 
 
Conclusion:
Recovering from a shoulder injury requires a comprehensive approach that addresses both the soft tissues and muscles surrounding the joint. Myofascial release and lengthening techniques offer valuable tools to regain range of motion, reduce pain, and improve shoulder function. By incorporating these techniques into your recovery plan and maintaining consistency, you can accelerate your progress and restore optimal shoulder health. Please remember to consult with a healthcare professional or physical therapist to ensure the techniques are suitable for your specific injury and condition.

Happy Adventures!
Your guide,
Christine