‍Shoulder tendonitis exercises:

1. Pendulum Swings

  • Instructions: Lean over with your unaffected arm supported on a chair or table. Let your affected arm hang down and swing it gently in a circular motion (clockwise and counterclockwise).
  • Reps: 10 in each direction
  • Sets: 1
  • Purpose: Helps reduce tension and mobilizes the shoulder gently.

2. Shoulder External Rotation with Band

  • Instructions: Secure a resistance band to a stable object. With your elbow bent at 90 degrees, hold the band and rotate your forearm outward away from your body, keeping your elbow close to your side.
  • Reps: 10
  • Sets: 2
  • Purpose: Strengthens the rotator cuff and enhances stability.

3. Shoulder Internal Rotation with Band

  • Instructions: Stand with a resistance band secured to the opposite side. With your elbow at 90 degrees, pull the band towards your body, rotating the forearm inward.
  • Reps: 10
  • Sets: 2
  • Purpose: Builds internal rotator strength for balanced shoulder stability.

4. Scapular Squeezes

  • Instructions: Sit or stand with good posture, gently squeezing your shoulder blades together and holding for a few seconds.
  • Reps: Hold for 5 seconds
  • Sets: 10
  • Purpose: Strengthens the upper back and improves shoulder blade stability.

5. Shoulder Flexion (Arm Raises)

  • Instructions: Stand straight with arms at your sides, slowly raising your affected arm forward to shoulder height (or as comfortable), then lower back down.
  • Reps: 10
  • Sets: 2
  • Purpose: Improves shoulder flexibility and promotes controlled movement.

6. Snow Angels (Lying Flat on Ground)

  • Instructions: Lie on your back with your arms at your sides and knees bent. Slowly slide your arms up along the floor in a snow angel motion, aiming to keep them in contact with the ground as you lift overhead, then return to the starting position.
  • Reps: 10
  • Sets: 2
  • Purpose: Stretches and strengthens the shoulder stabilizers and enhances range of motion.

Guidelines

  • Perform these exercises daily, focusing on slow, controlled movements. If sharp pain occurs, stop the exercise and consult a healthcare provider if pain persists.

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Back and Core care

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1. Cat-Cow Stretch (Warm-Up)

Description: This stretch warms up the spine and activates the core muscles.

  • Reps/Sets: 10 reps (alternate between cat and cow)
  • Instructions: Start on hands and knees in a tabletop position. Inhale as you drop your belly toward the floor and lift your head and tailbone (Cow). Exhale as you round your spine, pulling your belly button toward your spine and tucking your chin (Cat).
  • Safety: Move slowly and with control to avoid unnecessary strain.
  • Warning Signs: Stop if you experience sharp pain in your back or feel dizzy.

2. Bird Dog (Montreal Big Three - Core Stability)

Description: A core and back exercise focusing on balance and stability.

  • Reps/Sets: 3 sets of 10 reps per side
  • Instructions: Start in a tabletop position. Extend your right arm forward and your left leg back simultaneously, keeping your spine neutral. Hold for a few seconds, then return to the start position. Repeat on the opposite side.
  • Safety: Avoid arching your back and maintain a steady, controlled movement.
  • Warning Signs: Stop if you experience lower back discomfort or lack stability.

3. Side Plank (Montreal Big Three - Obliques and Core)

Description: A core-strengthening exercise that targets the obliques and improves lateral stability.

  • Reps/Sets: 2 sets of 20-30 seconds per side
  • Instructions: Lie on your side with your elbow directly under your shoulder, legs extended. Lift your hips, forming a straight line from head to heels. Hold, then slowly lower back down.
  • Safety: Keep your hips and shoulders stacked and avoid sagging.
  • Warning Signs: Stop if you feel shoulder strain or lower back pain.

4. Modified Curl-Up (Montreal Big Three - Core Activation)

Description: This is a safer alternative to traditional sit-ups, designed to strengthen the core without straining the spine.

  • Reps/Sets: 3 sets of 10-12 reps
  • Instructions: Lie on your back with one knee bent and the other leg extended. Place your hands under the small of your back to support the spine. Lift your head and shoulders slightly off the ground, engaging the core without curling the spine. Hold briefly, then lower.
  • Safety: Keep neck relaxed and do not pull with your hands.
  • Warning Signs: Stop if you feel neck discomfort or lower back pain.

5. Dead Bug (Core Activation and Stability)

Description: Excellent for core stability, particularly targeting the deep core muscles and the lower back.

  • Reps/Sets: 2 sets of 12 reps per side
  • Instructions: Lie on your back with arms up and knees bent at 90 degrees. Slowly extend your right arm and left leg simultaneously, keeping your lower back pressed to the floor. Return to start, then switch sides.
  • Safety: Maintain control and do not let your lower back lift off the ground.
  • Warning Signs: Stop if you feel any discomfort in the lower back.

6. Superman (Back Strengthening)

Description: A back and glute exercise to strengthen the lower back and enhance spinal support.

  • Reps/Sets: 2 sets of 15 reps
  • Instructions: Lie face-down with arms extended forward. Lift your arms, chest, and legs off the ground, engaging your back and glutes. Hold briefly, then lower.
  • Safety: Keep your neck neutral and avoid arching excessively.
  • Warning Signs: Discontinue if you feel any sharp pain or discomfort in your back.

Safety Tips and Warning Signs

  1. Warm-Up First: Begin with a gentle stretch or mobility exercise to warm up the muscles.
  2. Focus on Form: Correct form is essential to avoid injury and maximize benefits.
  3. Discontinue If Pain Occurs: Stop immediately if you experience any sharp or unusual pain.
  4. Progress at Your Own Pace: Gradually increase reps and sets as you build strength.
  5. Breathing Technique: Breathe steadily; avoid holding your breath during exercises.

This revised routine integrates the Montreal Big Three exercises to target core and back stability, ideal for daily strengthening.

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Plantar fasciitis

Understanding Plantar Fasciitis

Plantar fasciitis is a common condition causing pain in the heel and bottom of the foot. It occurs when the plantar fascia, a thick band of tissue connecting the heel bone to the toes, becomes inflamed or irritated. This can result from repetitive strain, poor foot mechanics, or inadequate support. People often experience sharp pain, particularly during the first steps in the morning or after prolonged rest.

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Symptoms of Plantar Fasciitis

  • Sharp heel pain, especially in the morning or after resting.
  • Pain that lessens with movement but may return after prolonged standing or activity.
  • Tenderness in the arch or heel.

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Home Treatments

You can manage plantar fasciitis effectively by being consistent with self-care and making small lifestyle adjustments.

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1. Daily Stretching (Essential for Recovery)

Stretching is crucial to relieve tension in the plantar fascia and supporting muscles. Aim to stretch multiple times daily, especially in the morning and before activity.

  • Calf Stretch on a Wall: Stand facing a wall, place your hands on it for support, and step one foot back. Keep the back leg straight and the heel pressed down while bending the front knee. Lean into the stretch until you feel it in your calf. Hold for 20-30 seconds and repeat on the other leg.
  • Calf Stretch on a Step: Stand on a step with your heels hanging off the edge. Slowly lower your heels down until you feel a stretch in the back of your calves. Hold for 20-30 seconds. Use a railing or wall for balance.
  • Plantar Fascia Stretch: Sit with one leg crossed over the other, grab your toes, and gently pull them back toward your shin until you feel a stretch in the bottom of your foot. Hold for 15-30 seconds.
  • Towel Stretch: While seated, loop a towel around the ball of your foot and gently pull it toward you. Keep your leg straight and hold the stretch for 20-30 seconds.

These stretches help loosen tight muscles and tissue that can worsen plantar fasciitis.

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2. Rest and Modify Activities

  • Limit activities that stress the feet, such as running or jumping.
  • Replace high-impact exercises with low-impact options like swimming or cycling.
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3. Cold Therapy

  • Use an ice pack on the heel or roll your foot over a frozen water bottle for 15-20 minutes, several times a day, to reduce inflammation.

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4. Pain Relief

  • Over-the-counter medications like ibuprofen or acetaminophen can help manage pain and reduce inflammation.

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5. Massage

  • Use your hands or a tennis ball to massage the bottom of your foot, focusing on tender areas. This helps improve blood flow and release tension in the fascia.

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Footwear Recommendations

Proper footwear plays a vital role in recovery and preventing further strain:

  • Choose shoes with good arch support, cushioning, and a firm heel counter.
  • Avoid walking barefoot, wearing flat shoes, flip-flops, or high heels.
  • Use orthotic inserts or gel heel pads for extra support.
  • Replace worn-out shoes, especially if the soles are unevenly worn.

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Key Points to Remember

  • Stretching is the foundation of home treatment—commit to it daily to see the best results.
  • Combine stretches with proper footwear, activity modification, and cold therapy for comprehensive relief.
  • If symptoms persist or worsen, consult your primary care provider for further evaluation or treatment options.
  • Consider physiotherapy for treatment and guidance.

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