Content

• Steps
• Advice

Shoulder pain is a common and can have many causes, from muscle twitching to dislocation. The shoulder is vulnerable because it is the part with the largest range of motion of all the joints on the body. In addition, shoulder pain sometimes originates in other areas of the body such as the neck, middle back or even the heart. In most cases, simply applying common sense and a few simple home remedies will be enough to stop shoulder pain, but in a few other situations, medical treatment is provided. reality is necessary.

Steps

Method 1 of 3: Applying Home Treatments

1. 

   Relax your shoulder. Usually, but not all of the time, the source of shoulder pain is overexertion - lifting too heavy objects or lifting lighter objects with high frequency. Stop doing vigorous exercise for at least a few days. When your problem is about the nature of your job, if possible, talk to your boss about switching to another job. If your shoulder pain was the result of exercise, you may be overtraining or the wrong posture - seek advice from your trainer.
   • Too much rest is not a good idea when treating musculoskeletal injuries, because you still need a little exercise to stimulate blood circulation and restore. So it's fine to get a little rest, but completely inactivity can also be counterproductive.
   • Reconsider your sleeping space. Mattresses that are too soft or pillows that are too thick can also cause shoulder pain. Sleeping on your back for a few days or weeks is necessary so that your shoulders don't hurt any more.
   • Shoulder joint pain (other than muscle pain) often gets worse at night while you sleep.

2. 

   
   
   Apply a shoulder ice pack. Ice is an effective treatment for most acute pain - including muscle aches and shoulder sprains - because it tightens blood vessels (reduces blood circulation) and numbs nerve fibers. . Cryotherapy should be applied to the softest part of your shoulder to relieve pain and swelling. Apply ice for 10 to 15 minutes every hour, and reduce the frequency as the pain and swelling subsides.
   • Applying ice to the shoulder with a bandage or a medical bandage will help control the swelling.
   • Always wrap the frozen ice or gel pack in a thin towel to avoid freezing the skin.

3. 

   
   
   Use over-the-counter medications. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, naproxen, or aspirin are a short-term solution to pain or swelling in your shoulder - they can be found in every pharmacy and grocery store. . Note that these medications can make your stomach, kidneys and liver uncomfortable, so it's best not to use them continuously for more than 2 weeks and take them with food.
   • Talk to your doctor about your medical problems and any medications you took before using any of the above.
   • Follow the directions on the package or your doctor's instructions about dosage.
   • As an alternative, you can also use over-the-counter pain relievers such as acetaminophen (Tylenol and Paracetamol) or a muscle relaxer (such as cyclobenzaprine) to treat shoulder pain, but don't take them with NSAIDs.

4. 

   
   
   Gently stretch your shoulders. If your shoulder pain is purely painful with no sharp, throbbing or sudden pain in movement, or dislocation, chances are you are experiencing muscle aches. Gentle shoulder stretches will help treat mild shoulder muscle pain because it reduces the tension in the muscle bundles, stimulates blood circulation and improves shoulder flexibility. In general, keep your shoulder muscles stretched (don't let your shoulder muscles bounce back) for 30 seconds and do this three times a day until your shoulders get less discomfort.
   • Trying to protect the sore shoulder by not moving the shoulder or by wearing a shoulder strap increases the risk of cheilitis or "frozen shoulder," characterized by scar cells, stiffness. Chronic shoulder joint and reduced range of motion.
   • When standing or sitting, wrap one arm around your front body and grab the other elbow. Gently stretch the back of the elbow until you feel a stretch on the same shoulder.
   • When standing or sitting, wrap your arms around your back toward your shoulder blades and clasp your hands together (picture above). Slowly pull your arm along with the sore shoulder until you feel the shoulder stretch.

5. 

   Strengthens your shoulders. If your shoulder pain is caused by over-exercise (especially during work), strength training exercises will be beneficial to you, provided you do them correctly and safely. When the pain first subsides, start with low intensity and moderate strength shoulder exercises in your routine. As we get stronger, muscles such as the Negro muscle in the shoulder joint and the rotating tip will be able to withstand stress and stressful tasks, often causing shoulder pain, while also helping to reduce the likelihood of pain relapse.
   • Work with a trainer or a physical therapist to make sure you are exercising correctly.
   • Make sure your shoulder muscles are warmed up before exercising. You should take a hot shower, use moist heat, or do some supple exercise before you lift weights to make your shoulder muscles more flexible.

6. 

   Distinguish between acute and chronic conditions. Although resting, applying ice, or taking over-the-counter medications can help with acute (sudden) shoulder injuries, chronic (long) shoulder pain that arise from arthritis or Other degenerative states will need a slightly different approach. For example, with shoulder rheumatoid arthritis (inflammation of the shoulder joint), applying moist heat every morning will help relieve pain, reduce shoulder stiffness and increase shoulder movement.
   • You can use a microwave-roasted herbal bag as a source of moist heat, and alter this bag to apply aromatherapy (for example, adding lavender to the bag) with relaxation properties.
   • Supplements such as glucosamine, chondroitin, active ingredient MSM and fish oils can help lubricate and cushion the shoulder joints.
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Method 2 of 3: Seeking Alternative Treatment

1. 

   Shoulder massage. Muscle fatigue when muscle fibers are overactive and torn, leading to pain, inflammation and certain resistance responses (muscle spasms to prevent further damage). Intensive massage will effectively treat mild and moderate pain, because it reduces muscle spasm, prevents swelling and helps patients relax. Start with a 30-minute massage, focusing on the shoulders, lower neck, and middle back area. Allow the therapist to massage you as deeply as you can as long as you can without shrinking.
   • Always drink plenty of water immediately after a massage to wash away by-products caused by swelling and lactic acid in your body. If you don't, you may experience a headache or mild nausea.
   • A therapist can use trigger point massage that focuses on areas of muscle fibers that are caused by an injury or overexertion in your shoulder.

2. 

   Consider acupuncture. Acupuncture is an ancient art where the acupuncturist inserts thin needles into energy points in the skin / muscles to relieve pain and swelling. Acupuncture can be effective for shoulder pain (resulting from an injury or arthritis), especially when the symptoms first appear. Based on the principles of traditional Chinese remedies, acupuncture releases a lot of substances, including endorphins (the neurotransmitters of positive emotions) and the neurotransmitter serotonin, which have a reducing effect. pain.
   • Acupuncture is performed by a wide variety of medical professionals, including physicians, chiropractors, naturopaths, physiotherapists, and massage therapists - Anyone you choose, in the US, must be certified by the National Oriental Medicine Acupuncture Certification Board.
   • Not all shoulder pain acupuncture points will be near the area of ​​the body where you are feeling pain - many may be in very distant areas of your body.

3. 

   Meet with a chiropractor. Chiropractors are people with joint expertise focusing on the normal movement and function of the spine and peripheral joints such as the shoulder. Shoulder pain arises not only from the arm joint and the shoulder-collar joint, but also by joint problems in the neck and middle back. A chiropractor is trained to diagnose joint problems and treat them (if appropriate) with manual manipulation of the joint, also known as chiropractic - this usually produces a "pop" sound. or "crack".
   • Although one-time manipulation of a joint can sometimes completely go away with your pain, usually you need 3 to 5 such treatments to notice a noticeable effect.
   • Manual manipulation of the joint is not a good idea for inflammatory arthritis.
   • Chiropractors, physicians, physiotherapists and a few other professionals also use manual manipulation of the joints.
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Method 3 of 3: Seeking Medical Treatment

1. 

   See your doctor. If shoulder pain has become particularly severe and persistent (for more than a few weeks) or debilitated, but home remedies are not really effective, make an appointment with your doctor. Your shoulder pain can arise from serious causes, such as a tendon rupture, cartilage damage, dislocation, fracture or inflammatory arthritis. Your doctor may refer you, such as an orthopedic trauma specialist, neurologist or rheumatologist, to more effectively diagnose and treat your shoulder problem.
   • X-rays, bone scans, magnetic resonance imaging, CT scans, and neurotransmitters are the methods specialists often use to diagnose your shoulder pain.
   • Depending on the diagnosis, you may be prescribed medications that are more potent (especially if your pain is caused by arthritis) and / or need to wear a shoulder pad for a short period of time. Treatment for severe joint pain or dislocation. Your doctor will discuss a treatment plan tailored to your diagnosis with you.

2. 

   See a physical therapist. If the pain in your shoulder is recurring (chronic) and cannot be alleviated by your daily exercise, then you need to consider rehabilitation under the guidance of a professional. Your doctor may recommend a physical therapist who will teach you specific exercises suitable for stretching and strengthening your shoulder to restore shoulder function. The frequency of physical therapy is usually 2-3 times per week for 4-8 weeks to have a positive effect on chronic shoulder problems.
   • If necessary, a physical therapist can treat your sore shoulder muscles with methods such as therapeutic ultrasound or electronic pulse muscle stimulation.
   • Shoulder strength exercises include push ups, rafting, swimming, and rowing, but make sure your injury is addressed before exercising.

3. 

   Get a cortisone injection. Cortisone is a hormone, sometimes served as medicine to treat injuries and arthritis like rheumatism and osteoarthritis. Injecting steroid medicine near or into a muscle, tendon or ligament will help reduce swelling, allowing your shoulder to move normally and comfortably again. Cortisone, compared to NSAIDs, has a more powerful and long-lasting effect. Common medicinal compounds include prednisolone, dexamethasone, and triamcinolone.
   • Complications of steroid injections include infection, bleeding, tendon weakness, muscle atrophy, nerve irritation / damage, and impaired immune function.
   • If an injection of corticosteroids does not resolve your shoulder problem, consider surgery and discussing it with your doctor.

4. 

   Consider surgery as a last resort. Surgery for chronic shoulder pain is often the last resort (after more moderate approaches have been tried), although sometimes surgery needs to be done immediately when your shoulder is dislocated or dislocated. fracture caused by serious injury resulting from an auto accident or injury while playing sports.
   • Osteoarthritis of the shoulder that can lead to branching of bones or damage to cartilage is treated with laparoscopic surgery.
   • A rotating apical tear - a group of four muscles surrounding the shoulder joint - is a common cause of shoulder pain and disability that requires surgical treatment.
   • Shoulder surgery may require the use of metal rods and pins, or some other tool to support the shoulder structure.
   • Complications that may arise from shoulder surgery include infection, allergies to anesthetics, nerve damage, and chronic swelling / pain.
   • Be prepared to take the long time after your surgery to recover. You will most likely need shoulder stretch, exercise, or physical therapy during your recovery.
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Advice

• A warm Epsom salt bath can drastically reduce pain and swelling in your shoulder, especially when the pain arises from muscle aches or osteoarthritis. The magnesium in Epsom salt helps to relax muscles.
• A bag of frozen vegetables, such as beans or corn, can also replace an ice pack or frozen gel.
• Avoid carrying bags that do not split evenly across your shoulders, such as a single-strap bag or handbag. Instead, go for a padded pair with wheels or a padded two-shoulder backpack.
• Exercise regularly.