Slight pain with elevation and when playing overhead sports is common. The four tendons that make up the rotator cuff and the biceps tendon the combined musculature that drives the shoulder motions can be inflamed by activities such as throwing, shooting basketballs, and lifting weights overhead.
The tendons are covered by a thin layer called a bursa , which swells when irritated. The resulting bursitis is filled with inflammatory components that irritate the nerve fibers, sending pain signals to the brain.
Eliminating overhead activities and the occasional use of anti-inflammatories usually cures mild bursitis or tendonitis and solves the problem.
Exercises to strengthen posture are also commonly used by our physical therapists to fix mild shoulder irritations. Slumping at your desk, reaching for your mouse, hunching over your keyboard, can all put extra strain on the shoulder, neck, or back, and may be the cause of your shoulder pain. Specific shoulder exercises start with posture correction. Stand with your shoulders at or behind your hips with your belly button tucked in and notice the difference.
By squeezing your shoulder blades together repetitively during the day, with your stomach in and head up, you can correct your posture and relieve mild impingement pain. Perform all exercises for the shoulder with your hands below the level of the shoulder, then use free weights and resistance cords for internal and external strengthening exercises, including biceps curls and triceps pushes. Pain that does not go away or pain that occurs with every activity indicates that the key tissues are irritated enough that they are sending pain signals even without motion.
This degree of inflammation precedes more structural injuries—such as tears of the tissue or early arthritis. Treated early, full rotator cuff tears and eventual arthritis can be prevented. The treatments are often injections of growth factors from platelets, and lubrication with hyaluronic acid.
Physical therapy focuses on shoulder mechanics, muscle strengthening, and sport-specific training to help fix the activity that might be causing the injury. Often we see throwers with slight errors in their throwing mechanics or golfers with swing abnormalities that bring on the problems.
Please try again. Something went wrong on our side, please try again. Show references Firestein GS, et al. Kelley's Textbook of Rheumatology. Philadelphia, Pa. Accessed June 20, Anderson BC, et al. Evaluation of the patient with shoulder complaints. Chorley J, et al. Traumatic causes of acute shoulder pain and injury in children and adolescents.
Shoulder pain and common shoulder problems. URAC's accreditation program is the first of its kind, requiring compliance with 53 standards of quality and accountability, verified by independent audit. Learn more about A. The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call for all medical emergencies.
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Any duplication or distribution of the information contained herein is strictly prohibited. Access myPennMedicine For Patients and Visitors. Icing the shoulder for 15 to 20 minutes three or four times a day for several days can help reduce pain.
Use an ice bag or wrap ice in a towel because putting ice directly on your skin can cause frostbite and burn the skin. Resting the shoulder for several days before returning to normal activity and avoiding any movements that might cause pain can be helpful.
Limit overhead work or activities. Other home treatments include using over-the-counter nonsteroidal anti-inflammatory medications to help reduce pain and inflammation and compressing the area with an elastic bandage to reduce swelling.
Simple shoulder exercises can help stretch and strengthen muscles and rotator cuff tendons. A physical therapist or occupational therapist can show you how to do them properly. After having bursitis or tendinitis, performing simple range-of-motion exercises every day can keep you from getting frozen shoulder. Regardless of the cause, shoulder numbness involves the nerves running to and from your shoulder. A pectoral girdle, also called the shoulder girdle, connects your upper limbs to the bones along the axis of your body.
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