Resting your sore shoulder for a few days is helpful, but putting it in an arm sling is not a good idea because it can lead to “frozen” shoulder syndrome. Your shoulder needs to move a little bit in order to stimulate blood flow and healing. [3] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Shoulder soreness is usually indicative of a simple muscle strain or pull, whereas sharp pains are indicative of joint/ligament injuries.
Compressing the crushed ice against the sorest part of your shoulder with a stretchy Tensor or Ace bandage is even more helpful for combating inflammation. Always wrap ice in a thin cloth before you apply it to any body part — it helps to prevent skin irritation or frostbite. If you don’t have crushed ice handy, then use ice cubes, frozen gel packs or a bag of frozen veggies (peas or corn work great).
Adding lavender or other specific essential oils to your herbal bag can help reduce your discomfort by relaxing you. Taking a warm bath is another great source of moist heat. Add a cup or two of Epsom salt to the bath water for even better results — its high magnesium content relaxes and soothes tight muscles and tendons. Avoid applying dry electrical heat from standard heating pads because it can dehydrate muscles and increase the risk of injury.
Anti-inflammatories and analgesics should always be considered short-term strategies for pain control. Taking too much of them at a time or taking them for too long increases your risk of stomach, kidney and liver problems. [7] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source If your sore shoulder feels extremely tight and is spasming, then an OTC muscle relaxant (such as cyclobenzaprine) might be a more effective medication. [8] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source OTC muscle relaxants may not be available in the United States and must be obtained from a doctor. As a safer alternative, rub a cream/lotion/ointment that contains a natural pain reliever into your sore shoulder. Menthol, camphor, arnica and capsaicin are all helpful for relieving musculoskeletal pain.
While standing or sitting up, reach around the front of your body and grab behind the opposite elbow. Pull the back of your elbow across your chest until you feel the muscles stretch in the corresponding shoulder. While standing or sitting up, reach behind your back and grab the wrist of your affected shoulder. Slowly pull down on the wrist until you feel the muscles stretch in the corresponding shoulder.
Choosing a supportive pillow for your head can also take some pressure off your shoulder joints. While sleeping on your back, consider using a small pillow to support and slightly elevate your sore shoulder. Sleeping on your side or stomach with your arm raised above your head not only irritates your shoulder joint, but it can compress the nerves that run from your neck to your arm. When this happens your typically feel numbness or tingling in your arm.
Rotator cuff injuries are a common cause of chronic shoulder pain — more than 4 million doctor visits per year in the United States are due to rotator cuff problems. [12] X Research source The rotator cuff is the group of muscles and tendons that hold the bones of the shoulder joint together. X-rays can detect fractures, dislocations, arthritis, bone tumors and infections, although an MRI or CT scan is needed to see serious issues in muscles, tendons and ligaments. A corticosteroid injection (such as prednisolone) into a sore and inflamed shoulder (bursitis, tendinitis) can quickly reduce inflammation and pain, and allow for greater range of motion and flexibility. Shoulder surgery is reserved for mending broken bones, cleaning up damaged joints, reconnecting severed tendons and ligaments, removing blood clots, and draining accumulated fluid.
A physical or athletic therapist may use weight machines, free weights, rubber bands, exercise balls, therapeutic ultrasound and/or electronic muscle stimulation to rehabilitate your shoulder. Physiotherapy is usually needed two to three times per week for four to six weeks to positively impact chronic shoulder problems. Good strengthening activities for your shoulder include push-ups, rowing exercises, swimming and bowling.
Manual joint adjustments often create a “popping” or “cracking” sound, which is safe and rarely painful. Although a single joint adjustment can sometimes cure a shoulder problem, more than likely it will take a few treatments to make a significant impact. Chiropractors can use manual joint maneuvers to reset a dislocated shoulder, although they don’t treat broken bones, joint infections or bone cancer.
Massage therapy is helpful for mild-to-moderate strains and sprains, but it’s not recommended for more serious joint or nerves injuries. Start with a 1/2 hour massage session focusing on your sore shoulder, but also ask the therapist to include your lower neck and mid-back. You may find a 1 hour session more effective or prefer to have multiple sessions over the course of a week or two. Allow the therapist to go as deep as possible without you wincing — there are many muscle layers in your shoulder that should be addressed for best results.
