Stop It Before It Starts: Simple Tips to Prevent Shoulder Pain
At ESPT, our team of physical therapists will work with you to identify and resolve the underlying causes of your shoulder pain. We offer acute pain relief and can guide you through complete shoulder rehabilitation — and often, a shoulder injury can be resolved with physical therapy alone!
If you’d like to learn more about how we help prevent and alleviate shoulder pain, call us to schedule an appointment today!
What Are Some Causes of Shoulder Pain?
Shoulder pain can arise from a variety of causes, ranging from overuse to injury, and even underlying medical conditions. Some common causes of shoulder pain include:
Rotator Cuff Injuries
- Tendinopathy: A degeneration of the tendon, often due to repetitive stress over time.
- Tears: Partial or full tears of the rotator cuff muscles, which can occur from trauma or long-term wear and tear.
Frozen Shoulder (Adhesive Capsulitis)
A condition characterized by stiffness, pain, and limited range of motion. It often develops after an injury or surgery or can occur without any clear cause.
Subacromial Pain Syndrome
Occurs when the tendons of the rotator cuff become pinched or compressed during shoulder movements, leading to pain and weakness.
Arthritis
- Osteoarthritis: Degenerative joint disease that causes the cartilage in the shoulder joint to break down, leading to pain and stiffness.
- Rheumatoid arthritis: An autoimmune condition that causes inflammation in the joints, including the shoulder.
Shoulder Bursitis
Inflammation of the bursa (a fluid-filled sac that reduces friction between tissues), is often due to overuse or repetitive motion, causing pain and swelling.
Labral Tears
The labrum is a cartilage structure that helps stabilize the shoulder. Tears, often caused by trauma or repetitive motions, can lead to pain, instability, and limited movement.
Fractures or Dislocations
A fall or trauma can lead to fractures or a dislocation of the shoulder joint.
Cervical Radiculopathy
Compression of the nerve roots in the neck can cause radiating pain, tingling, or numbness down the arm and into the shoulder.
4 Ways You Can Help Prevent Shoulder Pain
- Strengthen your upper body: Strong upper back and shoulder muscles are better able to provide the shoulder joint with the support and stability it needs, meaning you’ll be less likely to suffer an injury. Not sure how to get started? Our PTs can walk you through some appropriate exercises.
- Keep your mobility: We can show you simple range of motion exercises that will get the blood flowing to your joints, keeping them healthy. Stretches will be tailored to your specific limitations.
- Maintain proper posture: Proper posture isn’t about standing up straight all the time; it’s about maintaining postural awareness and keeping your spine in alignment no matter what you’re doing. And if you have a sedentary job, move around regularly. Both habits will help keep your upper back and shoulder strong.
- Pay attention to ergonomics: If your workspace isn’t shoulder-friendly, you might wind up with an overuse injury. Simple changes — like adjusting the height of your computer monitor or maintaining good posture when using hand tools — will reduce repetitive stress and lower your chances of developing shoulder pain.
Sources: https://www.ncbi.nlm.nih.gov/books/NBK554693/, https://www.physio-pedia.com/Evidence_Based_Interventions_for_Shoulder_Pain, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10086287/
Need A Little Help? We’ve Got You
The ESPT physical therapists can help you prevent shoulder injuries as easily as we can treat them! Whether you’re looking for a shoulder stretch and strengthen routine, postural corrections, or some simple ergonomic adjustments, we’re here for you.
Intimidated by the Gym? Try These 3 Tips
While some people struggle to exercise regularly due to pain or busy schedules, many more find themselves holding back for one simple reason: going to the gym is intimidating.
At ESPT, we strive to create a welcoming, inclusive environment for all our patients. But we also understand that going to a physical therapy clinic is quite different from going to a gym, where you often have little to no guidance about etiquette, exercise equipment, and more.
Fortunately, our physical therapists can offer a few simple tips for overcoming gym intimidation:
- Take a few deep breaths. Deep breathing exercises can help calm your nerves before entering the building. Find a quiet space (your car, an empty corner in the locker room) and take five deep, steady breaths before you start your workout.
- Don’t leave your cell phone in your locker. We often see our cell phones as needless distractions–but in the gym, that distraction can help soothe anxiety. One study found that cell phone usage during a workout filters out environmental stressors (like that super-buff guy lifting weights beside you). So consider this permission to load up your favorite podcast and plug in your earbuds!
- Know before you go. When you walk into a gym, you’re met with a maze of cardio and weight machines, free weights, and lots of mirrors. Figuring out a workout program before you step through the doors will help take some of the pressure off. Our physical therapists can help, offering guidance on specific exercises, workout plans, and equipment and gym etiquette instruction.
Gym intimidation is a genuine phenomenon–and the team at ESPT is here to help combat it! Call us today to learn more.
Sources: https://www.tandfonline.com/doi/abs/10.1080/1612197X.2020.1739108, https://journals.lww.com/jbisrir/fulltext/2019/09000/effectiveness_of_diaphragmatic_breathing_for.6.aspx
Oats with Apples & Cranberries
- 1 cup oats
- 1 large apple, diced
- 1/2 cup fresh cranberries
- 3 tbsp maple syrup
- 1 tbsp pure vanilla extract
- 1 tsp ground cinnamon
- 1/2 tsp ground cardamom
- 2 pinches of kosher salt
- 4 1/2 cups almond milk
Spray a 2-quart or 4-quart slow cooker insert lightly with cooking spray. Combine the steel-cut oats, diced apple, cranberries, maple syrup, vanilla extract, cinnamon, cardamom, salt, and almond milk. Stir to mix thoroughly. Cover and cook on low heat for 6 hours (for firmer oats) to 8 hours (softer oats with the slightest chew), stirring once or twice if possible. As the oats are cooking a thin, dark-colored skin may form on top of the oats and they will look slightly dry at first glance.
