Shoulder pain is a fairly common ailment for men and women of all ages. It can be caused by muscle strain, ligament strains, joint sprains, and even neck or back problems. The most common causes are intense training, sports injuries and accidents at work. In almost all cases, shoulder pain goes away on its own within a week or so, or even sooner if you treat it right with home remedies. However, some injuries require professional intervention.
Steps
Part 1 of 2: Treating Shoulder Pain at Home
Step 1. Let your shoulder rest for a few days
The most common cause of shoulder pain is overuse (repeated joint movements) or very intense exertion (lifting objects that are too heavy for you). If you are injured for any of these reasons, stop exercising for a few days. Consider asking your boss if, at least temporarily, you can change your workplace or job so that you can take care of something less repetitive and shoulder-straining. If you feel pain after a workout in the gym, you may have used too heavy weights or have not adopted the correct techniques; ask your personal trainer or a physiotherapist for advice.
- Resting your sore shoulder for a few days will help, but wearing a sling is not a good idea, as it can cause "frozen shoulder" syndrome. The joint should move slightly to stimulate blood flow and promote healing.
- Shoulder soreness usually indicates simple muscle strain or strain, while more severe pain is caused by injury to the joint or ligaments.
Step 2. Apply ice if shoulder pain is severe
If your physical problem has recently developed and the area looks inflamed, apply a bag full of ice cubes (or something cold) to the part that hurts the most to reduce inflammation and relieve pain.. Cryotherapy is effective for acute (recent) injuries that cause swelling by constricting blood vessels. Apply ice for 15 minutes, 3-5 times a day, until the soreness subsides or disappears completely.
- Compressing the ice against the shoulder area that hurts the most with an elastic bandage is even more helpful in fighting inflammation.
- Always wrap the ice in a thin cloth before applying it to the skin; in this way you will protect it from irritation and intense cold.
- If you don't have crushed ice on hand, use ice cubes, cooler packs, or a bag of frozen vegetables (preferably peas or corn).
Step 3. Apply moisture and heat if you have chronic shoulder pain
If a physical problem haunts you for weeks or months, it's considered a chronic injury. In this case, avoid cold therapy, using moisture and heat instead: this treatment warms the muscle and other soft tissues, promotes blood circulation, helps heal old sports injuries and arthritis. You can apply a bag of cereals (such as wheat or rice), herbs and essential oils to the affected area. Heat it in the microwave for about 2 minutes, then apply it to sore muscles for 15 minutes every morning before engaging in any strenuous physical activity.
- By adding lavender or other essential oils to the bag of herbs you can reduce discomfort, thanks to the feeling of relaxation.
- A hot bath is another ideal source of heat and moisture. Add a cup or two of Epsom salt to the water for best results - its high magnesium content relaxes and releases tension in muscles and tendons.
- Avoid applying a regular dry heat pad, as it can dehydrate the muscles and increase the chances of injury.
Step 4. Take an over-the-counter medication
If the pain does not go away with either cryotherapy or the application of heat, consider taking some medicine. Anti-inflammatories such as ibuprofen (Moment, Brufen) or naproxen (Momendol) are better suited for pains caused by significant inflammation, a common symptom of bursitis and shoulder tendonitis. Pain relievers (also known as analgesics) are ideal for pain that is not accompanied by swelling, such as that caused by light muscle strains or osteoarthritis (the type of wear and tear). The most common over-the-counter pain reliever is acetaminophen (Tachipirina).
- Anti-inflammatories and analgesics should be considered as short-term pain control strategies. Taking too many at once or taking them for too long will increase the risk of stomach, kidney and liver problems.
- If your shoulder feels very contracted and you feel spasms, the most effective medication is probably an over-the-counter muscle relaxant, such as cyclobenzaprine. In Italy, almost all drugs in this category can be purchased exclusively on prescription.
- As a safer alternative, spread a cream that contains a natural pain reliever on your shoulder. Menthol, camphor, arnica and capsaicin are all substances that have the property of relieving musculoskeletal pain.
Step 5. Do shoulder stretch exercises
The pain can be accompanied by muscle hardening, probably due to repeated fatigue, poor posture maintained for a long time or simply poor use of the joint. If your shoulder doesn't hurt too much when you move it, a few simple stretching exercises, done 3-5 times a day, will help. Sore and stiff muscles react well to light stretches, because the latter reduce tension, promote circulation and improve flexibility. Hold all stretches for 30 seconds as you breathe deeply, but stop immediately if the pain increases.
- While standing or sitting, bring one arm to the opposite side of your body, passing it in front of you, then push on the elbow with the other arm. Keep pushing until you feel your shoulder muscles stretch.
- While standing or sitting, bring your arms behind your back and grab the wrist of the painful arm. Slowly pull your wrist until you feel your shoulder muscles stretch.
Step 6. Consider your sleeping position
Some positions in bed can cause shoulder pain, especially those where you hold your arms above your head. Obese people also run the risk of compressing and irritating their shoulder joints by sleeping on their side. To avoid aggravating your injury or causing others, avoid sleeping on your side or stomach, preferring the supine position. If only one shoulder hurts, you may feel more comfortable sleeping on the side that isn't sore, but only if you don't weigh too much.
- By choosing a pillow that supports your head, you can relieve pressure on your shoulders.
- When you sleep on your back, you can use a small pillow to support and slightly lift your shoulder that hurts.
- Sleeping on your side or on your stomach with one arm over your head not only causes shoulder problems, it can also compress the nerves that run from the neck to the arm. When this happens, you will often feel tingling in your upper limbs.
Part 2 of 2: Seeking Medical Treatment for Shoulder Pain
Step 1. Schedule a visit to the doctor
If your shoulder pain doesn't respond well to the above home remedies, you need to undergo a physical exam. Your doctor may request an X-ray or other tests to determine the cause of your health problem. According to his diagnosis, he may be prescribing you more potent medications, corticosteroid injections, physiotherapy, or even surgery.
- Rotator cuff injuries are one of the most common causes of chronic shoulder pain - more than 4 million clinic visits per year in the United States alone are due to joint problems. The rotator cuff is the group of muscles and tendons that hold the joint together with the shoulder bones.
- X-rays can detect fractures, sprains, arthritis, tumors, and bone infections, although an MRI or CT scan is needed to locate problems in the muscles, tendons, and ligaments.
- An injection of corticosteroids (such as prednisolone) into the inflamed and painful shoulder (due to bursitis or tendonitis) can quickly reduce inflammation and pain, as well as allow you to regain mobility and flexibility.
- Shoulder surgeries are reserved for fractures, joint damage, tendon or ligament tears, thrombus removal, and drainage of a fluid deposit.
Step 2. Ask your doctor to recommend a physiotherapist
If your pain is caused by a rotator cuff injury or other problem due to fatigue and repeated use, you need to have the joint rehabilitated. A physical therapist can show you specific and personalized strengthening and stretching exercises, which will make your shoulder much stronger and more flexible.
- A physical therapist can make use of machines, free weights, elastic bands, exercise balls, ultrasound therapy, and muscle electrostimulation for the rehabilitation of your shoulder.
- Usually, you will need 4 to 6 weeks of therapy, practiced 2-3 times a week, to resolve chronic back problems.
- The best shoulder strength exercises include pushups, rowing, swimming, and bowling.
Step 3. Consult a chiropractor
Your shoulder pain may be related to a neck or back problem that can be fixed by a chiropractor. These professionals are joint specialists and focus on recovering normal function and mobility of the back and limbs. Your shoulder can hurt due to problems with nearby joints (glenoumeric and acromioclavicular) or thoracic or cervical spine. The chiropractor will pinpoint the source of the pain and, if necessary, use manipulation to reposition the affected joint.
- Manipulating a joint often creates a popping sound, but it is completely safe and very rarely painful.
- While in some cases a single joint adjustment can cure a shoulder problem, you are more likely to have multiple treatments to feel significant improvement.
- Chiropractors use manipulation to reposition dislocated shoulders, but they are unable to treat fractures, joint infections, and bone cancer.
Step 4. Try professional massage therapy
If the pain haunts you for more than a week and you think its source is a tight or fatigued muscle, consider getting a deep massage from a certified therapist. This treatment is great for relieving muscle soreness, contraction and tension, which can greatly limit the mobility and flexibility of the shoulder. Massages also promote circulation and promote relaxation.
- Massage therapy is useful for mild to moderate strains and strains, but is not recommended for more serious injuries to the joints or nerves.
- Begin with a half-hour massage session, focusing on the aching shoulder, but ask the therapist to include the lower neck and back in the treatment as well. One-hour sessions may be more effective, and you may have multiple massages over the course of a week or two.
- Allow the therapist to go as deep as possible, without causing you pain; your muscles are made up of many layers and all of them should be stimulated for best results.
Advice
- To avoid shoulder pain, do not carry heavy sacks or bags that distribute weight on that joint unevenly. Instead, use a backpack with two shoulder straps.
- To prevent shoulder pain, don't lift too many weights over your head. Use a ladder to get closer to your workstation.
- If you have to stand often in your work, make sure you don't always keep your body turned to one side: it is important to maintain symmetry and balance.
- Consider acupuncture. There is no scientific evidence that guarantees the effectiveness of this type of treatment for the treatment of shoulder problems, but many anecdotal testimonies attest to the results.
Warnings
- If shoulder pain precedes or accompanies chest pains or breathing problems, call the emergency department. You may have a heart attack.
- If the pain becomes severe and debilitating, make an appointment with your GP as soon as possible.
