Do's And Don'ts For Shoulder Pain

I’ve been thinking about shoulder pain lately as my own shoulders have been put under a lot of stress. Not only I teach Animal Flow and do weights at the gym, but I’m constantly running after my kids who are going through a phase where they want me to lift them up and carry them around.

Yes, my shoulders are not impressed and have taken the brunt of all these movements, so thought I’d focus on how to look after your own shoulders and what to do if you’re struggling with pain in this area.

Anatomy

The shoulder is a ball and socket joint, the socket is shallow when compared to the hip joint (which can make it more prone to dislocations).

The rotator cuff is made up of 4 muscles that help to keep the arm (humerus) in the socket (scapula). It’s also attached to the breast bone through the collar bone via the acromioclavicular (A/C) joint.

When to see someone if the shoulder doesn’t feel quite right;

  • Struggling to move the arm or frozen shoulder.

  • Weakness in the arm

  • Radiating pain or tingling down the arm 

  • Pain in your shoulder at night, moving arm above the head, or behind the back

  • Unable to do certain movements, like getting dressed

What to do if injured;

  • Find a position of ease

  • Rest, stop doing the activity that’s causing you pain

  • Consult GP/ pharmacy regarding pain relief 

  • See a physio/ rehab specialist


How to avoid shoulder pain;

  • Do exercises that work on isometrics (exercises that stabilise the shoulder) and stability for the rotator cuff for deltoids and trapezius muscles

  • Avoid extended periods of overhead activity (keeping your arm up)

  • Plan your activity to suit your ability (and don’t over do it)


How we can help;

  •   We take a detailed history of your condition

  • Examine the shoulder to identify what tissues may be involved

  • Test the strength of the muscles around the shoulder and upper back

  • In most cases, we can offer hands on treatment to assist in the process


At Move With Eze, we help you build strength and create strategies that tackle your issues to reach your goals. 

Click here to start easing your aches and pain now.

TipsOkey Ezeshoulder rehab, shoulder pain1 Comment