The captain of the medical team of China table tennis team is still a guest health hall. In 2003, he joined the national table tennis team and was responsible for the medical work of table tennis. So far, he has guaranteed five Olympic Games. He revealed that Olympic champion ZhangJike suffered from shoulder disease. Even ordinary people, especially middle-aged and elderly friends, may suffer from scapulohumeral periarthritis suffered by ZhangJike without strenuous exercise. How should ordinary people relieve shoulder pain and periarthritis of shoulder?

Director Shang has done a lot of sports injury treatment for the athletes of the national table tennis team through the combination of traditional Chinese and western medicine.

For example, massage is used to restore the tension of athletes' soft tissues; Use some bone-setting techniques to return the joints to the correct position; We will also use some scientific instruments to assist athletes in rehabilitation training. ...

Director Shang said that their job is to let athletes recover their motor function as soon as possible, adjust their state and continue the competition. In the program, Director Shang and ZhangJike made a live connection, telling the story of ZhangJike's shoulder disease.

ZhangJike's scapulohumeral periarthritis is rotator cuff tear, which is also very common among middle-aged and elderly people, ranging from lack of exercise to serious impact on daily life. If it is delayed without effective treatment, it may eventually lead to serious injury of the shoulder joint and the need to replace the joint.

The supraspinatus muscle, subscapular muscle, infraspinatus and teres minor together form a tendon-rotator cuff, which wraps the shoulder like a sleeve and is mainly responsible for the rotation of the shoulder.

We all know that long-term incorrect posture and strenuous exercise can easily cause rotator cuff injuries, but some middle-aged and elderly people are very strange. Why do they tear the rotator cuff when they don't do strenuous exercise?

After the rotator cuff is torn, there will be persistent pain, then swelling, redness and swelling, and even lifting it to a certain extent, which will affect daily life, such as combing hair and brushing teeth.

Rotator cuff injury and scapulohumeral periarthritis, another disease of shoulder joint, have similar symptoms, such as pain. Many patients are often confused and regard themselves as voluntary movement without diagnosis, which aggravates their illness.

In fact, these two diseases are easy to distinguish. A common symptom of rotator cuff tear is weakness, and passive activities are not limited, while scapulohumeral periarthritis is muscle strength, but its activities are not good, and both active and passive activities are limited.

You can see if you have shoulder lesions through the following four small moves.

0 1 0 degree external rotation

When standing or sitting, clamp the elbow joint of both hands, then rotate the shoulder joint outward, open your hands and observe whether the opening angle is 45 degrees. If it is less than 45 degrees, the activity is limited.

02 90 degree internal and external rotation

When the arm is raised, the elbow will naturally droop and the shoulder joint will abduct 90 degrees. First, turn back and see if your side can reach 90 degrees. If your shoulder joint is raised flat, see if you can put it down.

03 pain arc test

Put your palms down on your thighs, then open them up from both sides of your body, palms outward, hands and arms on your ears, and feel if there is any pain during the process.

04 impact test

Do one side first, put one hand on the opposite shoulder, and lift the elbow upward. Do you feel any pain when lifting? Complete the test of changing the other side.

Tip: The above is just a simple self-test. If shoulder discomfort occurs, it is recommended to go to the hospital for further examination in time.

In the program, experts taught elastic belt and Dumbbell how to improve rotator cuff tear. ZhangJike also mentioned in the connection process of the program that he has been doing a set of health exercises that can improve rotator cuff tear and relieve shoulder discomfort. You might as well learn from it and persevere to get good results.

The first group of movements: elastic belt.

1. Put elastic belt on your wrist, hold out your chest, close your chin, sink your shoulders, and do elastic belt 0 degree external rotation. Say it again.

2. Keep the previous posture, and slowly recycle after elastic belt opens it.

Do it 8 to 12 times at a time, 3 to 5 times a day, and pay attention to your ability.

The second group of movements: dumbbell internal rotation and centrifugal rotation

Sit, bend your knees, put your elbows on your knees, hold dumbbells, raise your arms quickly, and slowly lean back.

One group should do 8 to 12, and do 3 to 5 groups every day. Pay attention to what you can and choose the right dumbbell weight.