Content

• Steps
• Part 1 of 2: Treating a Sore Shoulder at Home
• Part 2 of 2: Medical Assistance
• Tips
• Warnings

Shoulder pain is a fairly common problem for both men and women of all ages. It can be caused by a muscle or ligament strain, a dislocation, or even problems with the neck and upper back. The most common causes of shoulder pain are excessive exercise and sports and work injuries. In most cases, shoulder pain is mild and will go away on its own within a week, and often more quickly with proper home treatment, but sometimes medical attention is needed for full recovery.

Steps

Part 1 of 2: Treating a Sore Shoulder at Home

1. 1 Rest your shoulder for a few days. The most common causes of shoulder pain are overuse (frequent repetitive shoulder movements) and overuse (lifting too heavy objects). If shoulder pain may have been caused by these causes, pause the appropriate physical activity for a few days and allow your shoulder to rest. Consider asking your supervisor to temporarily transfer you to a different area of ​​work that has fewer repetitive monotonous movements and less stress on your shoulders.If your shoulder pain is caused by exercising in the gym, then you may have been lifting too much weight or exercising improperly - in which case, consult a personal trainer or sports doctor.
   • Unloading the shoulder for a few days is helpful, but it is not recommended to use a sling for the arm, as this can freeze the shoulder problem. It is necessary to slightly wiggle the injured shoulder to stimulate circulation and healing.
   • Aching shoulder pain is usually associated with a simple muscle strain, while sharp pain indicates injury to a joint or ligament.
2. 2 Apply ice for severe shoulder pain. If shoulder pain is recent and it looks or feels like the shoulder is inflamed, apply a bag of crushed ice (or something cold) to the most sensitive area to relieve the inflammation and dull the pain. Ice compresses are most effective for recent acute injuries that have been associated with inflammation because they reduce circulation. Apply crushed ice for 15 minutes, 3-5 times a day, until the pain subsides or disappears completely.
   • To relieve inflammation, it is even better to press the crushed ice to the sore spot with an elastic bandage.
   • Before applying ice to your body, be sure to wrap it in a thin cloth to help prevent skin irritation and frostbite.
   • If you don't have crushed ice on hand, use ice cubes, a cooling gel pack, or a bag of frozen vegetables (such as peas or corn).
3. 3 Apply warm, damp compresses for chronic shoulder pain. Shoulder pain is considered chronic if it persists for many weeks or months. In this case, warm moist compresses should be used instead of cold treatment. These compresses promote blood circulation and thereby warm muscles and other soft tissues, which helps with old injuries and arthritis. Microwaved bags of grains (such as wheat or rice), herbs, and / or essential oils are good warm moist compresses. Place the bag of grains or herbs in the microwave for about 2 minutes, then place it on the aching muscles for 15 minutes. Repeat this procedure every morning or before training.
   • Add lavender or another essential oil to your herbal bag to help you relax and reduce discomfort.
   • A warm bath is another great source of moisture and warmth. For best results, add 1 to 2 cups (300-600 grams) of Epsom salts to the water - it is rich in magnesium to help relax and soothe tense muscles and tendons.
   • Do not use dry, warm compresses (such as catalytic heating pads) as this can dehydrate your muscles and increase the risk of injury.
4. 4 Take over-the-counter medications. If your shoulder pain persists after applying ice cold or warm wet compresses, consider taking over-the-counter medications for a short time. Anti-inflammatories such as ibuprofen (Motrin, Advil) and naproxen (Aleve) are good if shoulder pain is accompanied by significant inflammation, which often happens with shoulder bursitis or tendinitis. Pain relievers, or analgesics, are more suitable for situations where there is no significant inflammation, such as minor muscle sprains and osteoarthritis caused by tissue wear. The most common over-the-counter pain relievers include Paracetamol and Panadol.
   • Anti-inflammatories and pain relievers should be taken for a short time. Too large doses or long-term use increase the risk of stomach, kidney and liver diseases.
   • If the affected shoulder feels tight and cramped, over-the-counter muscle relaxants (such as cyclobenzaprine) may be most effective. Some muscle relaxants may require a prescription at the pharmacy.
   • For a safer alternative, rub cream, lotion, or ointment with a natural pain reliever on your shoulder. Menthol, camphor, arnica, and capsaicin help relieve musculoskeletal pain.
5. 5 Stretch your shoulders. Shoulder muscles can become numb and inflexible due to repeated stretching, prolonged inappropriate posture, or insufficient use. If the shoulder movement does not cause too much pain, do light stretching exercises 3-5 times a day. Gentle stretching is beneficial for aching and stiff muscles as it relieves tension, improves circulation, and increases muscle flexibility. Stretch for 30 seconds while breathing deeply. Stop exercising if the pain increases noticeably.
   • Stand or sit, reach out in front of your chest and grasp the elbow of your other hand. Pull your elbow towards your chest until you feel tension in the muscles of the corresponding shoulder.
   • Stand or sit down, reach behind your back and grasp the wrist of your injured hand. Pull your wrist slowly until you feel tension in the muscles of the corresponding shoulder.
6. 6 Try changing your sleep position. Shoulder pain can come from a bad sleeping position, especially if you put your hand on your head. In obese people, it is also possible for the shoulder joints to squeeze and irritate if they sleep on their side. To avoid or worsen shoulder pain, sleep on your back and avoid sleeping on your side or stomach. If only one shoulder hurts, you can sleep on the other side if you are not obese.
   • Choose the right pillow for your head - it will also help relieve the shoulder joints.
   • If you sleep on your back, try using a small pillow to support and lift your sore shoulder slightly.
   • Sleeping on your side or on your stomach with your hand over your head not only irritates your shoulder joint, but it also compresses the nerves that travel through your neck to your arm. This usually causes numbness or tingling in the affected arm.

Part 2 of 2: Medical Assistance

1. 1 Make an appointment with your doctor. If your shoulder hurts and the above methods do not help you, schedule a check-up. The doctor will be able to take x-rays and other tests to determine the cause of the pain. Depending on the test results and the specific diagnosis, the doctor may prescribe more potent medications, corticosteroid injections, physical therapy, and / or shoulder surgery.
   • Injuries to the rotator cuff are a common cause of chronic shoulder pain - for example, more than 4 million doctor visits are reported annually with this problem in the United States. The rotator cuff is a group of muscles and tendons that connect the bones of the shoulder.
   • X-rays can detect fractures, dislocations, arthritis, tumors, and bone infections, but magnetic resonance imaging (MRI) or computed tomography is required to detect serious damage to muscles, tendons, and ligaments.
   • Injecting a corticosteroid (such as prednisone) into a sore and inflamed shoulder (for bursitis or tendinitis) can quickly reduce inflammation and pain, and increase range of motion and flexibility.
   • Shoulder surgery is usually done to straighten broken bones, clean damaged joints, reconnect torn tendons and ligaments, and remove blood clots or accumulated fluid.
2. 2 Get a referral to a physical therapist or sports doctor. If your shoulder pain is caused by a rotator cuff injury or other injury and is overuse, seek a referral from a physical therapist to help you recover.A physical therapist or sports therapist will teach you specific strength and stretching shoulder exercises to help strengthen your shoulder and increase flexibility.
   • When restoring the shoulder, a physical therapist or sports doctor may use strength machines, free weights, resistance bands, exercise balls, ultrasonic and / or electrical muscle stimulation devices.
   • As a rule, physiotherapy should be done 2-3 times a week for 4-6 weeks to experience positive changes in chronic shoulder problems.
   • Good strength exercises for the shoulders include push-ups, rowing (or on a rowing machine), swimming, and bowling.
3. 3 Visit a chiropractor. Shoulder pain can be associated with the neck and mid-spine, in which case a chiropractor can help. Chiropractors specialize in restoring the normal movement and function of the spine and peripheral joints, including the shoulder. Shoulder pain can be caused by problems with the corresponding joints (glenogumeral and / or acromioclavicular), or due to abnormalities in the thoracic or cervical spine. The chiropractor will determine the source of the pain and, if necessary, manually adjust and correct the problem joint slightly.
   • Manual reduction of joints is often accompanied by sounds of "popping" and "crackling" - it is quite safe and rarely causes pain.
   • Although reduction of a single joint sometimes solves the shoulder problem, it is more likely that you will have to visit a chiropractor multiple times for a noticeable effect.
   • Chiropractors operate on joints and correct dislocations, but they are unable to treat bone fractures, joint infections, and bone cancer.
4. 4 Try a professional massage. If your shoulder pain lasts much longer than a week and you think it is caused by excessive muscle strain or strain, consider using a professional massage therapist and deep intramuscular massage. This massage is great for relieving pain, tension and muscle strain and helps restore range of motion and flexibility in the shoulder. In addition, massage improves blood circulation and helps to relax.
   • Massage helps with mild to moderate sprains, but is not recommended for more severe joint and nerve injuries.
   • Start with a half-hour massage for a sore shoulder and ask your massage therapist to pay attention to your lower neck and upper back as well. Perhaps a 1 hour session or several massage sessions over a period of 1 to 2 weeks will be more effective.
   • Allow the therapist to massage as deeply as possible until the action causes severe pain - there are many layers of muscle in the shoulder that can be beneficial to massage.

Tips

• To avoid shoulder pain, try not to carry heavy bags that are unevenly distributed over your shoulders. Use a backpack with two straps instead of similar bags.
• To prevent shoulder pain while working, try to raise your arms less above your head and use a ladder high enough to allow you to work in a comfortable position.
• If you have to stand a lot while working, make sure that you do not have to constantly turn and bend in the same direction. Try to maintain balance and symmetry of movement.
• Consider acupuncture therapy. Although the effect of this therapy on the relief of various types of shoulder pain has not been studied enough, there are many reports that it is quite effective.

Warnings

• If your shoulder pain gets worse and affects your daily life, make an appointment with your doctor as soon as possible.
• If shoulder pain precedes or occurs at the same time as chest pain and is accompanied by shortness of breath, call the emergency room. This could be a sign of a heart attack.