Understanding Shoulder Pain

Shoulder pain is a common issue that can be caused by injuries, overuse, or conditions affecting the muscles, tendons, and joints. Since the shoulder is a highly mobile joint, pain can significantly impact daily activities.

This section explores common causes, symptoms, treatment options, and exercises to help manage shoulder pain effectively.

Shoulder pain can be frustrating, but with proper care, strengthening exercises, and early intervention, most issues can be managed effectively. If pain persists, seek medical advice to prevent long-term damage.

Preventing Shoulder Pain

• Maintain good posture to reduce strain on the shoulders.
• Avoid excessive repetitive overhead movements.
• Strengthen the rotator cuff and shoulder muscles with targeted exercises.
• Take breaks from prolonged activities to prevent overuse injuries.

Helpful Resources

Common Causes of Shoulder Pain

Shoulder pain can result from injuries, repetitive strain, or medical conditions affecting the bones, tendons, or nerves. Some common causes include:

• Rotator Cuff Injuries
  Damage to the muscles and tendons that stabilise the shoulder.
• Frozen Shoulder
  Stiffness and pain in the shoulder joint, often due to inflammation.
• Tendonitis
  Inflammation of the tendons, often from repetitive movements.
• Bursitis 
  Swelling of the fluid-filled sacs (bursae) that cushion the joint.
• Shoulder Impingement
  Occurs when tendons are compressed between bones, causing pain.
• Dislocation
  When the upper arm bone comes out of the shoulder socket.
• Arthritis
  Osteoarthritis or rheumatoid arthritis affecting the shoulder joint.

Symptoms of Shoulder Pain

Shoulder pain symptoms can vary but may include:

• Sharp or aching pain in the shoulder or upper arm
• Stiffness or reduced range of motion
• Weakness in the shoulder or difficulty lifting objects
• Clicking or popping sensation when moving the arm
• Pain that worsens at night or when reaching overhead

Diagnosis and When to Seek Medical Advice

If shoulder pain persists for more than a few weeks or worsens over time, consult a healthcare provider. Seek medical attention if you experience:

• Severe or sudden shoulder pain
• Swelling, redness, or warmth around the joint
• Weakness or loss of movement in the arm
• A feeling of instability or the shoulder "slipping" out of place

Common Diagnostic Tests:
X-rays, MRI scans, ultrasound, and physical assessments.

Treatment Options

The right treatment depends on the cause of shoulder pain. Common approaches include:

Self-Care & Conservative Treatments

• Rest & Ice Therapy
  Helps reduce inflammation and pain.
• Gentle Stretching & Mobility Exercises~
  Maintains flexibility and prevents stiffness.
• Pain Relief Medications
  NSAIDs such as ibuprofen to reduce swelling.
• Shoulder Supports or Bracing
  Helps stabilise the joint.

Medical Treatments

• Physical Therapy
  Strengthens shoulder muscles and improves mobility.
• Corticosteroid Injections
  Reduces inflammation for conditions like bursitis.
• Surgery
  May be necessary for severe rotator cuff tears or chronic dislocations.

Exercises for Shoulder Health

Strengthening and stretching exercises can help reduce pain and improve mobility.

1. Shoulder Rolls

Roll your shoulders forward and backward to relieve tension.

2. Pendulum Stretch

Lean forward and let your arm swing in small circles to loosen the joint.

3. Wall Slides

Stand with your back against a wall and slowly slide your arms up and down.

4. Shoulder Blade Squeeze

Squeeze your shoulder blades together to improve posture and strength.

5. Resistance Band Rotations

Use a resistance band to perform outward and inward rotations for stability.