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Rugby Tackle Shoulder Pain Rehab - 7+ Week Plan

Generated by MMSx Authority Team

Overview: Shoulder pain from rugby tackling is a common issue, often due to high-impact collisions, repetitive strain, and improper technique. The shoulder joint is complex, and injuries can range from muscle strains (rotator cuff) to joint sprains (AC joint) or general inflammation (subacromial bursitis). This 7+ week plan follows the NEEBAL framework (Neutral → Elasticity → Endurance → Balance → Activation → Load) to systematically address the issue by first managing pain, then building foundational strength, and finally, re-educating the technical movements required for a safe and powerful return to the pitch. A professional's guidance is paramount for this type of recovery.

Pain Profile (10 Parameters)

Technical Name: Subacromial Impingement, AC Joint Sprain, Rotator Cuff Tendinopathy.
Layman's Description: Shoulder pain from tackling, getting hit, or landing on the shoulder.
Common Triggers: High-impact tackles, improper tackling form (leading with the shoulder), and repetitive contact.
Movement Pattern Involved: Shoulder flexion (lifting arm forward), abduction (lifting arm to the side), and internal rotation.
Region / Body Part: The shoulder joint, especially the deltoid, rotator cuff muscles, and the AC joint.
Pain Type: A sharp, acute pain during contact, a dull ache after training, or a feeling of instability.
Severity / Stage Tags: Acute (new pain), sub-acute (lingering pain), chronic (recurrent pain or weakness).
Suggested Drill Focus: Pain-free mobility, rotator cuff strengthening, and core stability.
Red Flags: Significant deformity, an inability to lift the arm, or a grinding sensation in the joint.

Warm-Up (5–7 mins)

Light Cardio (2 min): Gentle jogging or dynamic warm-ups to increase blood flow.
Shoulder Rolls (10 reps forward/backward): Gently mobilize the shoulder joint and upper back.
Arm Circles (10 reps forward/backward): Warm up the shoulder muscles with a wide range of motion.
Cat-Cow (10 reps): Mobilize the spine to ensure proper mechanics during movement.

Cooldown (5–7 mins)

Cross-Body Shoulder Stretch (1 min each side): Gently pull one arm across your chest to stretch the posterior shoulder.
Doorway Chest Stretch (1 min): Stand in a doorway, place your forearm against the frame, and gently lean forward.
Lying Arm Circles (1 min each arm): Lie on your back with arms extended and gently make small circles to promote blood flow.
Diaphragmatic Breathing (2 mins): Lie on your back. Focus on slow, deep belly breaths to promote relaxation and recovery.

Written/Suggested by MMSx certified Professionals (MMSx Authority) — NEEBAL framework applied.

Disclaimer: This rehabilitation program is educational and follows evidence-based principles. **This program is designed for the rehabilitation stage and should only be initiated with direct approval from your medical professional. Individuals with persistent pain, numbness, or tingling should be immediately assessed and cleared by a medical professional.** Stop any exercise that causes increased pain, a grinding sensation, or other concerning symptoms. This is not medical advice. MMSx Authority, TrainersEye, and affiliates disclaim liability for injuries or adverse outcomes.