Shoulder pain when it starts can often be easy to put to the side and forgotten about; especially when looking after others, working or catching up on some home renovations. Shoulder pain can progressively increase and before you know it, there can be referred pain down your arm, neck, back and even contributes to headaches.
The shoulder is a very complex anatomical structure that is extremely mobile, made up of ligaments, tendons, bones, muscles and bursae. Due to how much the shoulder moves it can place a lot of stress on the surrounding tissues, and over time this can cause pain occurring inside the shoulder capsule.
Types of shoulder pain:
Inflammation of the shoulder capsule: Inflammation of the shoulder joint can be due from injuring the joint or from medical conditions such as rheumatoid arthritis.
Frozen shoulder is from inflammation or thickening of the tendons that lead to the shoulder being “stuck” or “frozen” in place.
Inflammation of bursa: This is a very common issue in the shoulder. These small fluid sacs that lubricate surrounding structures so that friction does not occur. An inflamed bursa typically arises from repetitive/overuse movements.
Injuries and Sprains: Probably the most common cause of shoulder related pain. These can arise from sporting injuries, repetitive movements, falls and work ergonomics.
Risk Factors
Age: As you get older your risk of rotator cuff injuries increases.
Manual Jobs: Occupations such as building, painting, or jobs with repetitive work loads, over time, can damage the rotator cuff.
Warning Signs of a shoulder injury:
Is your shoulder stiff? Can you rotate your arm in all the normal positions?
Does it feel like your shoulder could pop out or slide out of the socket?
Do you lack the strength in your shoulder to carry out your daily activities?
How to help:
Here are some simple things you can do to help mitigate the severity of shoulder pain:
Avoid repetitive overhead lifting and working
Use a heat pack over your sore shoulder for 15-20 minutes
Try this simple strengthening exercise;
Take a ball in your hand out in front of you and place it up against the wall.
Stand tall, and try not to lean your bodyweight forwards to keep the ball against the wall.
Think about broadening your shoulders and avoid letting them hike up towards your ears.
Hold this position for 20 seconds, and repeat 3 times.
For greater challenge, try drawing small circles with the ball against the wall, 10x each direction.
(If this exercise causes any pain, please stop the exercise immediately)
If your pain persists it is worth booking an appointment and formulating a treatment plan with your local osteopath. We would be pleased to hear from you, and help you achieve better health,, please give us a call on 6331 6225.
Written by Osteopath Luka Di Fabio