Shoulder
The majority of shoulder pain problems involve the muscles, ligaments, cartilage, and tendons. In particular, athletes and skilled workers are especially susceptible to issues involving shoulder blade pain or shoulder joint pain. Because of repetitive, intensive routines, shoulder pain can develop over time.
Symptoms and Possible Causes
Frozen Shoulder
Decreased range of motion, a sensation of grinding, popping or locking, and pain with lifting or movement, especially lifting overhead or holding the shoulder in specific positions.
Tendonitis, Bursitis, Impingement
Tenderness in the front of the shoulder or the midpoint of the arm. Pain and stiffness lifting your arms, night pain, sudden pain when reaching. Minor pain at rest and activity.
Shoulder Instability, Dislocate Shoulder
Weakness, numbness or tingling near the injury, down your arm or neck, feels like it is clicking or locking, intense pain and inability to move the joint.
Ruptured Tendon, Rotator Cuff
Pain as a dull ache that originates deep in the shoulder. Weakness in the arm and can cause difficulty reaching behind your back or overhead. Pain will disturb your sleep.
Shoulder Arthritis
There is usually a limited range of motion and painful grinding or clicking can be felt or heard upon shoulder movement. Night pain is often present.
Tips to relieve the pain
What you need to do ...
To Do …
- Take a few days off from activities or sports that aggravate your symptoms.
- Use an ice pack (or a bag of frozen peas) in a towel and place it on your hand or fingers for up to 20 minutes every 2 to 3 hours.
- When you try to wear your top use the painful shoulder first and then the other.
- If the pain is tense use sling or keep your arm close to your chest.
- Keep an upright posture and your shoulders gently back
Not To Do…
- Avoid to use your shoulder more than 90 degrees like to hand the laundry clothes or to clean the windows.
- Avoid sofas that sink and prefer a chair that keeps your body in the right position.
- Sleep on the site with the painful shoulder below (better on top) and use pillow between the painful shoulder and between your legs.
To Do …
- Move your shoulder – keeping it still will make the pain worse.
- Use an ice pack (or a bag of frozen peas) in a towel and place it on your shoulder for up to 10 minutes when you finish from the work.
- Sit with a cushion behind your lower back.
- Use pillow on your knees and rest your painful arm on it.
- Wear a brace to support your wrist and ease pain, especially during the work.
Not To Do …
- Do not slouch when sitting – do not roll your shoulders and bring your neck forward.
- Avoid to hold the phone between your neck and shoulder. Use handsfree.
- Lift heavy objects or grip anything too tightly.
- Use pillow on your knees and rest your painful arm on it.
- Wear a brace to support your wrist and ease pain, especially during the work.
To Do …
- Warm up before exercising and stretch afterwards.
- Put an ice pack after your exercises on your shoulder for 10 minutes.
- Take regular breaks from repetitive exercises.
- Keep an upright posture and your shoulders gently back.
- Gentle exercise like walking or swimming (not doing any exercise can make your symptoms worse).
No To Do …
- Suffer or continue to exercise with pain.
- Do not over exercise tired muscles
- Do not make up your own strenuous exercises or use heavy gym equipment
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