Shoulder injury home treatments can alleviate pain and return your shoulder back to a functional level after a trauma. Remember to not do any heavy lifting or strenuous exercises during this period, as you need to allow your body time to properly heal from the injury. If pain persists, consult with your medical care provider immediately.
Resting
Taking significant stress off of your injured shoulder allows it to heal properly. Resting your shoulder area immediately after your injury allows for the formation of scar tissue, according to The Physiotherapy Site, giving your shoulder a chance to form new tissue. Resting for 3 to 5 days after the injury may be suitable for a moderate trauma.
Ice Treatments
Icing plays a key role in pain management, according to The Physiotherapy Site and the American Academy of Family Physicians, reducing swelling and inflammation. Start applying ice immediately after your injury. Use crushed ice to cover uneven areas. Place the ice into an ice bag or damp towel. Apply ice for 20 to 30 minutes at a time, several times daily. Do not use ice if you are afflicted with any cold-induced medical conditions such as high blood pressure or peripheral vascular disease.
Stretching Exercises
Gentle stretching exercises need to be done in the initial stages of your shoulder injury home treatment program, according to the American Academy of Family Physicians. Do an arm hanging maneuver that increases your shoulder's range of motion. Find a sturdy chair to hold onto for balance. Hold onto the chair's back with your uninjured-side hand. Slowly bend over from the waist. Let your injured arm hang. Slowly move your upper body to start your arm swinging in a circular motion. Form five small circles. Return your upper body to the standing position. Rest 10 seconds. Repeat this exercise four times. As you become more comfortable, start making larger circles to increase your shoulder's range of motion.
Strengthening Exercises
Simple strengthening exercises can help your shoulder injury heal properly. Do shoulder strengthening exercises after working on your range of motion, according to the American Academy of Family Physicians. Strengthen your shoulder by doing a rotational maneuver. Stand with your uninjured-side against a closed door. Wrap one end of a rubber tubing around the door knob. Slowly and gently bend your injured-side elbow to a 90-degree angle. Hold onto the tubing's other end with your injured-side hand. Slowly pull on the band, moving your injured-side arm across your stomach. Hold this position for five seconds. Return your arm to the original position. Rest for 10 seconds. Repeat this exercise 10 times. As you become stronger, do two repetitions of this shoulder-strengthening exercise.
