Call Us 904-JOI-2000
Custom Search
Sort by: Relevance Relevance Date |
In this article by a JOI Therapist, we will help you get rid of your shoulder pain. We will also help you to find out what is causing your pain and when you should see an orthopedic physician. Shoulder pain can seriously interfere with your daily routine. If you're on the hunt for effective ways to ease your discomfort, you're in the right place. This article delves into six practical approaches to shoulder pain relief that can enhance your well-being.
The quick answer on how to get rid of shoulder pain is to do these 6 home remedies:
Shoulder pain can have many causes. They are common from daily activities in everyday life. A pulled muscle in the shoulder can cause shoulder pain. Reaching overhead, lifting a suitcase, and putting on a seatbelt are all activities that may cause discomfort if you have suffered a shoulder injury. Let's find out what may be the cause of your shoulder pain.
Shoulder pain can stem from numerous sources, from commonplace issues to specific injuries. Knowing what's causing your shoulder pain can help you pinpoint the problem and find the right solutions. Let's explore some common causes and types of shoulder injuries:
Typical reasons for shoulder pain:
1. Rotator cuff tendinitis: This happens when the tendons in your rotator cuff become inflamed, usually due to repetitive movements or overuse. The most common causes of shoulder pain are Rotator Cuff issues. A rotator cuff is a muscle group that helps to hold the ball and socket shoulder joint together. They also help control the movements in the shoulder. The small rotator cuff muscles can become irritated. This can produce tendonitis.
2. Frozen shoulder: Known medically as adhesive capsulitis, this condition leads to stiffness and limited movement in the shoulder joint. It is so important to get your shoulder moving with this condition.
3. Shoulder impingement: This occurs when the space between the top of your shoulder blade and your rotator cuff narrows, causing the tendons to scrape against the bone. Should impingement is very common with overhead sports such as tennis or baseball.
Your shoulder is a complex joint that allows for a wide range of motion. It's made up of the humerus (upper arm bone), scapula (shoulder blade), and clavicle (collarbone). The rotator cuff, a group of muscles and tendons, stabilizes and moves the shoulder.
Different types of shoulder injuries:
1. Shoulder dislocation: This happens when the ball-shaped head of the humerus pops out of the shoulder socket.
2. Shoulder separation: This injury or tear occurs at the acromioclavicular joint, where the clavicle meets the acromion.
3.Labral tear: The labrum is a ring of cartilage that surrounds the shoulder socket. A tear in the labrum can lead to shoulder pain and instability.
Always consult with a healthcare professional to accurately identify the root of your shoulder pain and to determine the most effective remedies for your specific situation.
Shoulder PainThere are two major generic types of NSAIDs: Ibuprofen and Naproxen. Brand names include Advil (for Ibuprofen) and Aleve (for naproxen). Use only if approved by your physician and be careful when using these products on a daily basis. There are several drug interactions and contraindications related to NSAIDs. NSAIDS can cause stomach upset and other GI related issues.
Heat can be a great home remedy. The most common source of heat at home is heating pad. If using the electric heating pad, set on medium heat, not high heat level. Always check your skin to make to avoid burning your skin. Be careful not to fall asleep with a heating pad on.
There are also moist heating pads you can get at home. There are moist pads you can put in the microwave or “rice bags†work well at home. Again, check your skin to make sure the heat is not causing a burn.
Be careful not to apply heat to an acute or recent injury. Check out this article to understand the difference between heat and ice.
Ice is also a good option for an acute shoulder injury or for the reduction of pain. Placing a cold pack inside a pillowcase for 10-15 minutes can certainly help your shoulder. Ice massage is also an option. Ice should not be left in direct contact with the skin for over 5 minutes due to the possibility of frostbite. You should always have a layer such as a pillow case in-between your skin and the ice pack.
Icing the shoulder is an effective remedy for shoulder pain.
Stretching the muscles that encompass the shoulder joint can help with your pain. Muscles capable of moving freely through your shoulder's natural motion will not have the constant stress that tight muscles experience. Flexibility can also be important to prevent further injuries.
If your pain is related to poor posture, it is important to incorporate stretches for posture. A good stretch for forward head and shoulder is the pect strecth.
There are several different types of analgesic creams on the market which can help relieve pain. Flex-all, Biofreeze and Icyhot are just a few.
Salonpas is another option for a pain-relieving patch and there are also analgesic patches as well.
Voltaren Gel has become a very popular choice for an anti-inflammatory gel.
Before using any of these options, please consult with your physician. It is also important to read the warnings and side effects on these products.
Get a family member to knead your sore muscles. If you are very independent, find a sock and a tennis ball. Put a tennis ball inside a sock. Place the sock and ball at the back of your shoulder where it is sore. Now, against a wall, apply pressure to the tennis ball, and roll around, thus giving yourself a massage. If that doesn't prove effective, you can look into visiting a massage therapist.
Another popular option is a massage gun. Please be careful on using this tool on boney areas and superficial nerves.
You can reduce inflammation in your body naturally through your diet. Some foods that naturally reduce inflammation are:
Adding these whole foods to your diet and cutting out processed foods will reduce inflammation in your body. Having a healthy balanced diet of whole foods, fats, carbs, and protein will boost your body's healing process.
You should limit your use of alcohol, sodas, and caffeine in excess of 2 cups per day. Eliminate smoking and other tobacco products in your life. Get plenty of rest and ease into an exercise routine that you enjoy. Healthy habits such as walking, yoga, and Pilates are appropriate for all levels of stamina.
Essential oils can also be used for pain, tension and swelling. Essential oils are derived from therapeutic plants that have natural anti-inflammatory and pain-relieving benefits. Some of the more common ones include:
It's important to know when shoulder pain warrants medical attention. While some shoulder pain can be managed at home, there are instances when professional medical help is essential.
Severe and persistent pain is a key sign that you should see a doctor. If you're unable to carry out your daily activities or if the pain is disrupting your sleep, it's crucial to seek medical advice. Also, if you experience sudden and intense shoulder pain, especially following an injury or accident, you should consult a healthcare professional right away.
Early diagnosis is key for effective shoulder pain treatment. By seeking medical attention promptly, you can prevent the condition from worsening and potentially avoid further complications. A doctor can assess your symptoms, conduct a thorough examination, and order any necessary diagnostic tests to identify the underlying cause of your shoulder pain.
Once a diagnosis is made, various treatment options can help alleviate shoulder pain. These can include conservative measures like rest, ice, physical therapy exercises, and pain medications. In some cases, more advanced treatments like injections or surgery may be required to provide relief and restore shoulder function.
Shoulder pain can significantly affect your daily activities. Luckily, there are several ways to prevent shoulder pain and maintain optimal shoulder health. Here are three effective strategies:
1. Good posture and ergonomics: Good posture is key to preventing shoulder pain. When sitting or standing, make sure your shoulders are relaxed and not hunched forward. Also, it's important to set up your workspace ergonomically. Adjust your chair, desk, and computer screen to support proper alignment and reduce strain on your shoulders.
2. Strengthening exercises: Strengthening the muscles around your shoulder can help prevent pain and injuries. Incorporate exercises that target the rotator cuff and deltoid muscles into your workout routine. Shoulder presses, lateral raises, and external rotations are great examples. However, be sure to perform these exercises with proper form and avoid excessive weight or overexertion.
3. Limit repetitive motions: Repetitive motions and overuse can lead to shoulder pain and inflammation. If your daily activities involve repetitive movements, take regular breaks and incorporate stretching exercises to relieve tension in your shoulder muscles. Also, try to mix up your activities to avoid overworking specific shoulder muscles.
Physical Therapy can Help with Shoulder Pain.
If home remedies do not help, physical therapy is the next option. In physical therapy, our goal is to get you quick relief from your shoulder pain. Therapists concentrate on the flexibility of the shoulder and implement new exercises to improve mobility. There are multiple hands-on techniques to better the mobility of the joints to treat shoulder pain. In some cases, patients will undergo strength training as a way to treat their shoulder pain. Lastly, electrical modalities such as ultrasound, laser, and E-Stim (electric stimulation) may be used to remedy the pain.
Other options to try in coordination with physical therapy are Medical Massage Therapy and Dry Needling.
To learn why Shoulder Pain Can't Wait watch this video from The Jacksonville Orthopaedic Institute.
By: Ehren Allen, PT
Also, if you have recently had a shoulder surgery watch our video on How to Properly Put on an UltraSling 4 or Dressing the Upper Body After an Injury or Surgery
Related Shoulder Articles:
If you have shoulder pain, the Jacksonville Orthopaedic Institute has the answers! JOI offers the area’s top orthopaedic shoulder specialists, and they are ready to help you. Our treatment options are physical therapy and sports medicine. In addition to, the most advanced surgical treatment interventions. Let JOI get you on the road to recovery!
Follow the link below to select your JOI MD and schedule online.
New: You can now make follow-up and cancel physician appointments through the JOI Patient Portal.
You can still call 904-JOI-2000 to make new patient JOI Physician Appointments if that is your preference.
To make appointments with JOI Rehab, please call 904-858-7045.
