A variety of factors cause and contribute to shoulder pain. Rotator cuff injury involves the four muscles that help move your arms in a circular motion and tendon soreness occurs when you pull or strain the tendons that attach your shoulder muscles to your bones. Inflammation of your bursa, a small sac of fluid in your shoulders, strains, sprains and arthritis may cause shoulder pain. If your discomfort persists over the course of a couple of days, contact your doctor for a medical assessment and to determine your appropriate course of action. In the mean time, some self-treatment may improve your shoulder and reduce your pain.
Rest, Ice, Compression, Elevation (RICE)
Step 1
Rest and stop any activity that causes pain in your shoulder. If your injury is due to sports that require repetitive movements, such as baseball, tennis and golf, continuing the activity may worsen your shoulder.
Step 2
Wrap ice in a towel and place it on your shoulder for 20 minutes, four to eight times a day to reduce and prevent swelling.
Step 3
Compress your shoulder or place a pressure bandage on it to reduce swelling and help prevent sudden movements that may cause additional pain. Take off and replace the bandage every four hours.
Step 4
Place your arm on a stack of pillows, elevating it 12 inches above your heart to help reduce swelling. If this height causes shoulder pain, lower the stack until your arm reaches a comfortable height.
Range of Motion Exercises
Step 1
Do range of motion exercises after your pain decreases. The simple exercises strengthen your muscles without placing excessive stress on your shoulders. Do these exercises five to 10 times a day. Stop and return to RICE if pain occurs during the exercises.
Step 2
Stand up straight and lean forward, dropping your torso toward the floor. Hang your hurt arm in front of your body. Draw a small circle in the air with your injured arm. Complete 10 repetitions, widening the circle during each repetition. Switch directions and do the same.
Step 3
Stand up straight and lift your injured arm to your side, parallel to the floor. Reach overhead toward your other shoulder, as fast as possible, then and lower your arm to shoulder level. Swing your arm across your chest, toward your opposite shoulder. Lower your arm to start and repeat 10 times.
Step 4
Stand up straight and lift your injured arm overhead, pressing your inner arm against your ear. Lower your arm next to your side and push it behind your body, as far as possible. Repeat until you complete 10 repetitions.
Tips and Warnings
- Direct contact with ice may burn your skin. Contact a physical therapist for professional help and a personal treatment plan.
Things You'll Need
- Ice
- Pressure bandage
- Pillows
