Shoulder Pain - Care Guide

Shoulder is the most complex joint in your body. It's a biomechanical wonder that makes state-of-the-art robotics look like a seventh-grade science project.

The shoulder joint relies heavily on the shoulder muscles for stability. Any dysfunction of these muscles or other anatomical structures such as the collar bone, shoulder blade or joint itself can cause pain and mobility problems.

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Your shoulders have at least one thing in common with ordinary machinery: They can endure only so much mistreatment before they begin to malfunction. And unfortunately for you, that breakdown usually means pain.

One of the most common forms of shoulder pain is inflammation of the tendons that surround the shoulder joint. Tendinitis, as it is called, is most often caused by overuse. When you do things like saw wood or play golf, the tendons in your shoulder rub against bone, which can lead to irritation and pain.

Shoulder injury or pain may be triggered by a specific event, such as a direct blow or fall. More common and less dramatic causes include lifting, reaching, and pulling movements that strain the muscles and tendons or sprain ligaments surrounding the shoulder joint. Injury may or may not be realized during activity. Discomfort may develop days later.

Repetitive movements like those required in swimming, tennis, baseball, and football can lead to shoulder pain. These over-use type injuries are not limited to sport activities. Daily tasks like housework, raking leaves or manual labor can lead to shoulder pain over time.

Shoulder Pain Causes

Diagnosing the cause of shoulder pain involves assessing the degree of movement and strength in the joint, and possibly taking an x-ray and/or ultrasound. Some of the conditions that commonly cause shoulder pain include:

Symptoms Associated with Shoulder Pain

• Swelling
• Tenderness
• Stiffness
• Disability to move shoulder properly

Diagnosis of Shoulder Pain

• General examination – Examination of joint, stiffness, movement.
• X-ray – To detect fracture or osteoarthritis.
• MRI scan – To diagnose ligament rupture and other associated complaints.
• Ultrasound scan – To detect tendonitis.

Treating Shoulder Pain

Shoulder injuries can be a difficult area to treat even by the best of physicians and specialists. Specific treatment of shoulder pain problems will be determined by a physician, preferably a specialist – preferably one who deals with sports injuries. Most have seen everything under the sun when it comes to injuries to the shoulder and with a myriad of frozen shoulder case. How he/she deals with your shoulder pain or frozen shoulder will depend on...

• Your age, overall health, and medical history
• Extent of your shoulder pain or frozen shoulder condition
• Your tolerance for specific medications, procedures, or therapies for your shoulder
• Expectations for the course of your shoulder condition
• Your opinion or preference for treatment regimens to provide shoulder pain relief or frozen shoulder conditions

Home Remedies for Shoulder Pain

Home remedies for shoulder pain should begin as soon as you feel pain. Most cases of shoulder pain are not serious and respond to simple treatments.

• Applying ice to the affected area of the shoulder for approximately 15 minutes may help reduce inflammation.
• Heat is extremely good for increasing blood flow to a particular area. After three days of ice treatment, provided the pain has subsided, apply a moist heating pad to the area. Use it for 20 to 30 minutes several times a day. Heat increases the flow of blood, flushing the injured area. Even blasting the area with hot water during a shower is helpful.
• Avoid strenuous activity for the next few days.
• If your shoulder is often sore after work or doing your favorite hobby, try to think of ways to give your shoulder a breather from any repetitive motions that may be causing the problem
• Exercises such as stretching and range-of-motion exercises for your shoulders can help strengthen your tendons and muscles.
• Most shoulder pain is related to muscle or tendon strain. Muscle spasms may develop as strained muscles swell after injury. Rest and gentle stretching will help the muscles relax.
• Most injuries will not require X-Ray or other imaging studies. Depending upon severity of injury your healthcare provider will recommend further tests.
• Massage is one of the best ways to increase blood flow to an injured area, and of course the oxygen and nutrients that go with it. The other benefit of massage is that it helps to reduce the amount of scar tissue which is associated with all muscle, tendon and joint injuries.

Oral Medicines – Anti-inflammatory medicines such as Motrin®, Feldene®, Voltaren®, Naprosyn®, or aspirin may help reduce shoulder pain due to inflammation.

Remember: Shoulder injuries and the associated shoulder pain could develop into frozen shoulder. Listen to your body and make sure that if your shoulder pain persists you will seek professional medical help as soon as possible.

Shoulder Rehabilitation and Injury Prevention

Prevention is much better than Cure. Anything you can do to prevent an injury from occurring is worth it. The prevention of frozen shoulder and other shoulder injuries comes down the conditioning of the shoulder muscles, tendons and ligaments, which ultimately involves both stretching and strengthening of the shoulder joint.

Don't forget the common injury prevention techniques like, warming up properly and using a bit of old-fashioned common-sense. However, for the most part, stretching and strengthening are going to be your best defense against frozen shoulder. Even if you don't have a shoulder problem now, the following stretching and strengthening exercises could save you from a major headache in the future.

Shoulder Rehabilitation Routine

Shoulder Rehabilitation Movements

• Stand with your arms by your sides and with one-pound weights in your hands. Lift your shoulders straight up toward your ears for a two-count, then pull the shoulders back, pinching your shoulder blades together. Relax and repeat 8 to 12 times.
• Lie on your stomach on a sturdy table with your shoulder and upper arm on the table and your lower arm draped over the edge. Holding a one-pound weight in your hand, lift your hand up until it's even with the table. Relax and repeat 8 to 12 times.
• Lie on your back and clasp your hands over your head. (Your left palm should be on top, facing your head; your right palm is underneath.) Now with your left arm, gently pull your right arm towards your left ear. Allow your right arm to resist slightly. Hold for a count of two. Relax and repeat 8 to 12 times. Then switch arms (your right palm is on top) and repeat the exercise.
• Lie on your stomach on a sturdy table or bed with your arm hanging off the side. Hold a one-pound weight in your hand with your palm facing away from you. Now keep your arm straight and lift the weight until it's at eye level. Repeat 8 to 12 times.
• Lie on your left side with your right elbow against your right side and your arm flexed to a 90-degree angle. Hold a one-pound weight in your right hand and allow it to drop down across your stomach. Now, keeping your elbow tight against your side, lift the weight as high as possible. Hold for a count of two. Relax and repeat 8 to 12 times.
• Stand with a one-pound weight in each hand. Raise your arms out to the sides of your body as high as possible while rotating the palms up. Hold for a two-count. Relax and repeat 8 to 12 times.
• Sit on the edge of a sturdy chair with your hands grasping the chair at either side of you. Now try to lift yourself off the chair. Repeat 8 to 12 times.