What’s That Pain in My Shoulder?
Have You Started Back Playing Team Sports in Summer, After a Couple Years Off?
Shoulder pain can be debilitating, affecting our ability to perform even the simplest of tasks. If left untreated, acute shoulder pain can progress into more severe conditions, such as rotator cuff tendinopathy. In this blog post, we will explore the causes and symptoms of acute shoulder pain and provide you with beginner exercises and acute treatment options, both at home and with the help of a physiotherapist.
Understanding Acute Shoulder Pain and Rotator Cuff Tendinopathy:
Acute shoulder pain can arise from various causes, such as trauma, overuse, or poor posture. When left untreated or subjected to repetitive stress, it can lead to rotator cuff tendinopathy—a condition that affects the tendons and muscles surrounding the shoulder joint.
Symptoms of rotator cuff tendinopathy may include persistent shoulder pain, difficulty raising the arm, weakness, and a reduced range of motion. It is essential to seek medical advice if you experience these symptoms, as an accurate diagnosis is crucial for appropriate treatment.
Acute Treatment at Home:
While it is recommended to consult with a healthcare professional, here are some initial measures you can take to alleviate acute shoulder pain at home:
Rest and Protect: Avoid activities that aggravate the pain and protect the affected shoulder by using a sling or immobilizer, if necessary.
Cold Therapy: Apply ice packs or cold compresses to the affected area for 15-20 minutes every 2-3 hours during the initial few days. This can help reduce pain and inflammation. Read more about cold therapy here.
Pain Management: Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen or naproxen, can help manage pain and reduce inflammation. However, consult your doctor before taking any medication.
Gentle Range of Motion Exercises: Perform gentle shoulder movements within your pain-free range to prevent stiffness and maintain joint mobility. Examples include pendulum exercises, finger wall crawls, and supported shoulder shrugs.
Posture Correction: Pay attention to your posture throughout the day. Avoid slouching and make an effort to maintain good spinal alignment.
Acute Treatment with a Physiotherapist:
Consulting a physiotherapist is highly recommended for a proper assessment and tailored treatment plan. Here are some common interventions a physiotherapist may suggest:
Manual Therapy: Hands-on techniques, such as joint mobilizations, soft tissue release, and trigger point therapy, can help alleviate pain and restore normal shoulder function.
Strengthening Exercises: The physiotherapist may prescribe specific exercises to strengthen the rotator cuff and surrounding muscles, aiming to restore stability and support to the shoulder joint. These may include internal and external rotation exercises, scapular stabilization exercises, and resistance band exercises.
Stretching and Flexibility Exercises: Gentle stretching exercises can improve flexibility and restore range of motion in the shoulder. Examples include shoulder flexion stretches, cross-body stretches, and posterior capsule stretches.
Postural Education: The physiotherapist will provide guidance on maintaining proper posture during activities of daily living and offer ergonomic advice for workstations, sports, or hobbies.
Activity Modification: Your physiotherapist may assess your specific activities and suggest modifications or adjustments to prevent further aggravation and promote healing.
Remember, the treatment approach may vary depending on the severity and individual needs, so it's important to consult a professional.
Acute shoulder pain can progress into rotator cuff tendinopathy if left untreated. By following the acute treatment measures at home and seeking guidance from a physiotherapist, you can effectively manage your symptoms and support the healing process. Remember to be patient and consistent with your exercises
