Your shoulder area consists of several joints, muscles and tendons that work in sync to let you throw a ball and scratch your own back. However, the frequent motions you perform with your shoulder make it vulnerable to pain-inducing conditions such as inflammation, tears and strains. You may need to seek physical rehabilitation if shoulder pain has reduced your quality of life.
Home Pain Relief
Some cases of shoulder pain will subside with simple home care strategies. Lay low for a few days and stop doing any shoulder-aggravating activities such as tossing a ball or lifting a heavy child. Applying a cold pack to your affected shoulder for 15 to 20 minutes three times a day can reduce aches and inflammation. If the pain persists, using an over-the-counter non-steroidal anti-inflammatory drug such as ibuprofen can also cut down on swelling and discomfort.
Getting Help
Seek medical assistance as soon as you can if your shoulder pain is intense and lasts for more than a few days. Your doctor will observe your shoulder area for any visible abnormalities, assess tender areas and examine it for any weakness or limited range of motion. Depending on what your doctor suspects is causing the pain, he may prescribe pain relief medication, inject a numbing medication or steroid, refer you to a physical therapist, suggest massage therapy or combine a series of treatments.
Range of Motion
You may be tempted to keep your shoulder in a stationary position to keep it from hurting, but this protective measure may actually lead to full loss of mobility in that area. Therefore, a physical therapist is likely to recommend doing exercises that move your shoulder within its expected limits. To start, she may have you lie stomach-down on the edge of a treatment table or bed, tell you to hang your affected arm over the edge and instruct you to gently swing your arm back and forth for up to five minutes at a time, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. As your range of motion progresses she may have you stand up, leaning over with your affected arm dangling straight below, and use it to make increasingly larger circles in a pendulum motion for up to five minutes.
Strengthening
Toning the muscles surrounding a sore shoulder can help it regain strength it lost, give it a stronger muscular support system and reduce the risk of further injuries. To begin strengthening the muscles and tendons in the shoulder area, loop a resistance band over the knob of a closed door, turn your affected arm to face the door and grab the band loop. Bend your elbow at about a 90-degree angle and pull the band across your torso. Repeat 10 times and perform on the unaffected side for balance. As you get stronger, work your way up to three sets per day. Your physical therapist may also prescribe a general strengthening and aerobic exercise regimen to improve upper body strength and boost blood flow to the healing shoulder.
Further Help
Get immediate medical care if you experience sudden pain as a result of an injury and you also can't move a joint, see sudden swelling or notice deformity in a joint. Some cases of shoulder pain, such as severe rotator cuff tears and recurring shoulder dislocations, may warrant shoulder surgery.
References
- MayoClinic.com; Shoulder Pain: When to See a Doctor; Sept. 11, 2010
- American Academy of Family Physicians; Shoulder Pain; December 2010
- American Academy of Orthopaedic Surgeons; Shoulder Pain; Decembr 2010
- The Nicholas Institute of Sports Medicine and Athletic Trauma; Shoulder Range of Motion Exercises; Mar. 8, 2007
