Excessive bed rest is not a good idea for any type of musculoskeletal injury because some movement is needed to stimulate blood flow and healing. As such, some rest is good, but complete inactivity is counterproductive. Reconsider your sleeping environment. Mattresses that are too soft or pillows that are too thick may contribute to shoulder pain. Sleeping on your back for a few days or weeks may be needed so as to not aggravate your shoulder. Shoulder joint pain (as opposed to muscle pain) frequently worsens at night while in bed. [2] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Compressing the ice against your shoulder with a bandage or elastic support will also help control the inflammation. Always wrap ice or frozen gel packs in a thin towel in order to prevent frostbite on your skin.
Talk to your doctor about your medical problems you have and any medications that you take before taking these medications. Follow the instructions on the package or your doctor’s instructions on dosing. Alternatively, you can try over-the-counter analgesics such as acetaminophen (Tylenol and Paracetamol) or muscle relaxants (such as cyclobenzaprine) for your shoulder pain, but never take them concurrently with NSAIDs.
Trying to protect your sore shoulder by not moving it or putting it in a sling may increase the risk of adhesive capsulitis or “frozen shoulder,” which is characterized by scar tissue, chronic stiffness and reduced range of motion. While standing or sitting, reach around the front of your body and grab the opposite elbow. Gently pull on the back of the elbow until you feel a stretch in the corresponding shoulder. While standing or sitting, reach behind your back towards your shoulder blade and interlock with your other hand (diagram above). Slowly pull on the hand with the sore shoulder until you feel a good stretch.
Work with a personal trainer or physical therapist to make sure you are doing the exercises correctly. Make sure your shoulder muscles are warmed up before exercising them. Taking a warm shower or applying moist heat or doing simple calisthenics before weight training is recommended because your shoulder muscles will be more pliable.
As a source of moist heat, microwaved herbal bags work well and are often infused with aromatherapy (such as lavender) that has relaxing properties. Supplements such as glucosamine, chondroitin, MSM and various fish oils may help lubricate and cushion arthritic joints.
Always drink lots of water immediately following a massage in order to flush out inflammatory by-products and lactic acid from your body. Failure to do so might cause a headache or mild nausea. Your therapist may do trigger point therapy that focuses on areas of tight muscle fibers that can form in your shoulder after injuries or overuse.
Acupuncture is practiced by a variety of health professionals including some physicians, chiropractors, naturopaths, physical therapists and massage therapists — whoever you choose should be certified by NCCAOM. Acupuncture points that may provide relief to your shoulder pain are not all located near where you feel the pain — some can be in distant areas of the body.
Although one joint adjustment can sometimes completely relieve your shoulder pain, more than likely it will take 3-5 treatments to notice significant results. Manual joint manipulation is not a good idea for inflammatory arthritis. Other professions that use manual joint manipulation include osteopaths and some physicians and physiotherapists.
X-rays, bone scans, MRI, CT scan and nerve conduction studies are tools that specialists may use to help diagnose your shoulder pain. Depending on your diagnosis, you may be given stronger prescription medications (especially if your pain is caused by arthritis) and/or asked to wear a shoulder sling short-term, which is common with severe joint sprains and dislocations. Your doctor will discuss a treatment plan tailored to your diagnosis with you.
If need be, a physical therapist can treat your sore shoulder muscles with modalities such as therapeutic ultrasound or electronic muscle stimulation. Good strengthening exercises for your shoulder include pushups, pullups, swimming and rowing, but make sure your injury is resolved first.
Potential complications of corticosteroid injections include infection, bleeding, tendon weakening, local muscle atrophy, nerve irritation / damage and decreased immune function. If corticosteroid injections fail to provide adequate resolution for your shoulder problem, then surgery should be considered and discussed with your doctor.
Osteoarthritis of the shoulder may lead to the formation of bone spurs or disintegrating cartilage, which can be remedied with arthroscopic surgery. Rotator cuff tears — a group of four muscles surrounding the ball and socket shoulder joint — is a common cause of pain and disability that often needs surgery to remedy. [13] X Research source Shoulder surgery may involve the use of metal rods, pins or other devices for structural support. Possible complications from shoulder surgery include local infection, allergic reaction to anesthesia, nerve damage and chronic swelling/pain. Be prepared for needing some time after the surgery to recover. You will most likely need to do stretching, exercises, or physical therapy during the recovery period.
