It is no surprise that athletes often suffer from shoulder pain, as they are the joints with the greatest range of motion in the body and therefore are quite susceptible to injury. In most cases, the pain is caused by muscle strains, although sprains and dislocations also occur quite often. It is especially important for athletes to recover completely and quickly, so that they can return to practicing their sport as soon as possible. The athlete can contribute to the recovery of the joint with exercises at home, although the advice and treatment of a competent doctor is always positive and often necessary to heal quickly.
Steps
Part 1 of 2: Managing Shoulder Pain at Home
Step 1. Rest the injured shoulder
Typically, an athlete experiences this type of pain from overexertion, a clumsy fall, or an abnormally positioned joint. This type of accident can occur when practicing a sport (in particular football, hockey, baseball, volleyball and tennis) or training in the gym. The best thing to do when you experience quite severe shoulder pain (and not just mild pain, which is quite common when exercising) is to stop the activity that has put the affected shoulder under stress for a while. After a few days of rest, you will be surprised at the body's ability to heal from the injury.
- If the pain comes from lifting weights in the gym, you have probably been exercising too aggressively or have assumed bad postures. in this case, contact a personal trainer.
- While it is great to rest your shoulder for a few days, it is not recommended to keep it completely still in a bandage when dealing with a minor tear or sprain, as you may promote the development of adhesive capsulitis, commonly called "frozen shoulder". At least a few light gentle movements are required to promote blood circulation and stimulate healing.
- A dull ache usually indicates a muscle tear, while the stabbing pains that accompany movement are often caused by an injury to the joint or ligament. Joint pain usually gets worse at night when you are in bed, unlike pain caused mainly by muscle tears.
Step 2. Apply ice if the pain is acute
If it is a sharp (new) pain and is accompanied by swelling, you can apply a bag of crushed ice (or something cold) to the most painful area to help reduce inflammation and pain. Cold therapy is particularly suitable for acute injuries that cause inflammation. Apply crushed ice for about 15 minutes every two hours or so until the discomfort is gone.
- To reduce swelling more effectively, you can press ice firmly against the injured shoulder using a compression or elastic band.
- Always wrap cubes or crushed ice in a thin towel before applying it to your skin to prevent irritation or cold injury.
- If you don't have any type of ice, you can use a cold gel pack or a bag of frozen vegetables; the best are peas or corn.
Step 3. Apply moist heat if shoulder pain is chronic
If the pain has persisted for a long time and is due to overuse or an old injury, you need to put on heat instead of ice, especially if you feel more stiff and achy than actual stabbing pain. Moist heat softens tissues (muscles, tendons, and ligaments) and improves blood circulation to the area, which can help when recovering from an old sports injury or managing damage from a type of degenerative arthritis (osteoarthritis). To create a great source of moist heat, you can put bags full of cereals (usually wheat or rice), herbs and / or essential oils in the microwave, heat them for a few minutes, and then place them on the sore shoulder for 15-20 minutes. Do this pack first thing in the morning, as soon as you get up and before doing any kind of light exercise.
- Remember to cover the bag with a cloth to avoid dissipating the heat too quickly.
- You can also take a warm bath to provide moist warmth to sore soft tissues. Add Epsom salts for better results, as the magnesium they contain relaxes muscles and soothes pain.
- Do not apply dry heat using electric warmers, as this can dehydrate the muscles and increase the risk of injury.
Step 4. Take over-the-counter medications
If the pain is not significantly improved by applying ice or moist heat, you can try taking over-the-counter anti-inflammatories or pain relievers. Anti-inflammatories are more indicated when the pain is acute and the shoulder is also very inflamed, as in the case of moderate or severe sprains, strains, bursitis and tendinitis. Among the most common anti-inflammatories are aspirin, ibuprofen (Brufen) and naproxen (Momendol). Pain relievers are best suited for pain due to inflammation that is not known to cause, such as nerve irritation or general pain due to wear and tear on the joint. These drugs (analgesics) almost always contain paracetamol (Tachipirina) as the active ingredient. Keep in mind that these are temporary solutions for shoulder pain and you should not take them regularly for more than a couple of consecutive weeks, as they lead to stomach, kidney and liver problems.
- Muscle relaxants (such as cyclobenzaprine) are another solution for shoulder pain, especially if you experience muscle spasms or stiffness; however, remember not to take them at the same time as anti-inflammatories or analgesics.
- Whichever medication you decide to take, make sure you always take it with food and never on an empty stomach.
- Know that ibuprofen and aspirin are not recommended for children; in particular, aspirin has been associated with Reye's syndrome.
- Always follow the instructions and dosage on the drug packaging.
Step 5. Try some light shoulder stretches
If the injury isn't severe and doesn't cause a sharp, stabbing, or stinging pain, you can try some gentle stretching after a day or so of rest. Stretching is not recommended if you have a dislocation, tear, or sprain, but for less severe injuries it is often a great exercise because it relieves muscle tension, stimulates blood circulation, and improves flexibility. Maintain the shoulder stretch for about 30 seconds and repeat at least 3 times a day until the pain subsides.
- Moderate movement and light stretching reduce the chances that tissue scarring, chronic stiffness, and loss of mobility can develop.
- While standing or sitting with your back straight, bring your sound arm in front of your body to reach and grab the opposite elbow. Gently pull the back of the elbow towards your chest until you feel the stretch in the corresponding shoulder muscle. Hold for 30 seconds and repeat three times.
- Still standing or sitting upright, bring one hand behind your back and up to your shoulder blade, grabbing the opposite hand. Then slowly pull the corresponding hand to the sore shoulder until you feel a pleasant stretch.
- While sitting in a chair, reach for the affected shoulder by bringing the back of one hand back. Slowly lean over so that your back rests against the backrest, pressing down on your hand. Slowly rotate your body to the same side as the stretched shoulder. You should feel a pleasant, light stretch. Hold the position for about thirty seconds. Rest, then repeat the stretch four more times. If the pain increases or you feel discomfort, stop doing the exercise.
Part 2 of 2: Receiving Professional Care
Step 1. Consult your family doctor
Even if he is not a shoulder specialist or physical therapist used to dealing with sports injuries, he is certainly able to understand the type and severity of your problem. As mentioned earlier, most shoulder injuries consist of a mild to moderate tear or sprain, which typically takes a week or two to heal. The most serious injuries can be joint dislocation, shoulder separation (acromioclavicular joint dislocation), rotator cuff muscle tear, bursitis, and bone fractures (upper arm, shoulder blade and / or collarbone). Severe injuries can take up to 6 months to heal (depending on the complications), but your doctor can give you a fairly accurate prognosis and advise you on the necessary treatments.
- If your doctor sees fit, you may have an x-ray, bone scan, MRI or nerve conduction study to diagnose shoulder pain / injury.
- Fractures, muscle or ligament tears, and some dislocations need to be treated with surgery; in this case your doctor will advise you to go to an orthopedic surgeon.
- Bursitis (inflammation of the serous bursa of the joint), tendonitis, shoulder separation, and severe sprains often improve with localized injections of corticosteroids (prednisolone). This class of drugs rapidly reduces inflammation and pain, as well as improves the range of motion of the joint. Ask your doctor about the advantages and disadvantages of this treatment.
Step 2. See a physical therapist
It is important for athletes not only to get rid of the pain, but also to make sure that the joint stabilizes and strengthens itself in order to resist the movements required by the sporting activity being carried out. Therefore, the intervention of a physical therapist is an important aspect of the recovery process, because the professional can show you specific stretching and strengthening exercises to rehabilitate the shoulder. Strengthening exercises usually consist of lifting weights or pulling the elastic bands under tension. To notice significant improvement in your shoulder, you should undergo physical therapy 2-3 times a week for 4-8 weeks. You will be able to return to your sporting activity once your shoulder is no longer painful and has fully recovered strength and mobility.
- If necessary, the physiotherapist can treat the injured muscle with ultrasound therapy or with the electric muscle stimulator, which act quickly against pain.
- In addition to resistance exercises, other good activities to strengthen the shoulder are push-ups, pull-ups, swimming, and rowing.
Step 3. Try a shoulder massage
If the pain is not very severe and you are still able to move the joint without too much difficulty, it is a good idea to have a deep tissue massage by a qualified therapist. This type of massage relieves muscle tension and stiffness, improves flexibility, and reduces inflammation, all of which contribute to the sensation of pain. Massage is the most suitable therapy for mild to moderate muscle tension, but it is not recommended for more severe joint injuries (described above). Get an official diagnosis for the specific type of injury before considering a therapeutic massage.
- Start with a 30-minute session focusing on the injured shoulder, but also include the neck and mid-back area between the shoulder blades. One session can reduce pain, but more sessions will likely be needed.
- Let the physical therapist go as deep as you can tolerate it, as there are several muscle layers that require attention.
- Always drink plenty of water after the massage, otherwise you may experience a headache and a feeling of nausea.
Step 4. Try the hotspot treatments
Some back discomfort can be caused by muscle knots, also called hotspots. Such muscle knots can often cause pain locally or in other areas of the body. For example, a muscle knot in the middle of the back can cause reflex pain on the shoulder ligaments. Activation point therapy, or myofascial dissolution, can help relieve this type of muscle pain.
Consult a therapist who is experienced in this type of treatment. A trained person will be able to determine the causes of your discomfort by massaging the muscles in your shoulders and other areas of the body
Step 5. Evaluate acupuncture
It is a treatment born many hundreds of years ago in China that helps reduce pain and stimulate healing. This practice involves inserting very fine needles into the skin at certain specific points (sometimes close to the lesion, but often also in more distant areas of the body) for about 15-45 minutes at each session. The needles stimulate the production of pain relieving substances (such as endorphins) which are released in the body and relieve pain quickly. Although the effectiveness of this therapy has not yet been specifically investigated for shoulder pain, there is still evidence to show that it is very useful for most musculoskeletal injuries. Because it's very safe and relatively inexpensive, it's definitely a great option for athletes looking to get rid of shoulder pain.
- Acupuncture is practiced today by various health professionals, including doctors, chiropractors, physiotherapists and massage therapists.
- Regardless of the type of professional you want to contact, make sure they are qualified and certified.
- A single acupuncture treatment can have a significant impact on your discomfort, but sometimes multiple sessions are needed, so you need to be patient before you see results.
Advice
- If you notice a deformity or "bruise" in the shoulder muscle and experience severe pain, you may have a dislocated joint. Go to the emergency room immediately.
- The most common shoulder surgery is arthroscopy. It consists of inserting into the joint an arthroscope equipped with a small camera that can transmit images on a screen.
- To reduce pain, try sleeping on your back. In general, the prone position irritates the shoulder and the joints of the cervical area.
- If the pain is chronic and recurring, you can take supplements containing glucosamine, chondroitin, methylsulfonylmethane (MSM) and / or various fish oils; these substances help lubricate the joint and reduce inflammation, although it usually takes 2 to 3 weeks before you notice any significant results.
