Originally Posted by
physiobob
Thanks for the additional information. In a way you are answering some of the questions around shoulder impingement type issues. They take a long time to heal. And you have this experience already. You need to look at what you are doing to cause this issue as perhaps it was what lead to the first issue and hasn't been corrected so lead to the current one. I should think opening the chest / rib cage area by doing things like dumbbell fly's on a foam roller (keep the low back flat and low ribs down) would be a good way to work on postural mobility to later allow a better position for overhead tasks. Deep tissue massage (DTM) to the pec minor, subscapularis is usually beneficial to assist this release of the shoulder area and perhaps some neck mobilization would assist as well.
You might also consider supplementation with things that provide food to the healing tissue e.g. Glucosamine Sulphate. and for pain could even try some acupuncture to the specific sore spots.
The clicking, if coming from under the scapula, when you retract them is usually just the scapula moving over the rib cage with perhaps some muscle knot etc in between. The rib cage mobilization and DTM will assist with that. Strengthening the rhomboids and low traps may also assist with that in the longer term. Overall I think you need to know that your issue is extremely common and is a normal part of life really. I did my left which took 18-24 months to return to full range and even now it occasionally complains for a month or two. So patience is a virtue.
Of course commenting on a forum can only go so far as we cannot see you, feel the tissue structures themselves or assess your movement patterns. Hopefully your next NHS physio will be able to assist further but for now try to be calm and accept time is going to be the biggest factor right now. The other work you do is more prevention for next time and it sounds like that is going well. :-)
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