Stop It Before It Starts: Simple Tips to Prevent Shoulder Pain
If you’ve ever suffered a shoulder injury, then you know how debilitating it can be. Not only are you experiencing persistent pain, but most shoulder injuries also restrict the range of motion in the joint, making day-to-day tasks — from grabbing a cup off the high shelf to brushing your hair — feel nearly impossible.
At iMove PT, our team of physical therapists will work with you to identify and resolve the underlying causes of your shoulder pain. We offer acute pain relief and can guide you through complete shoulder rehabilitation regardless of whether or not you require surgery, and often, you can resolve a shoulder injury with physical therapy alone!
But that process can take a while, and we want to help you avoid shoulder injuries, too. While we do incorporate injury prevention information into our rehab programs, it’s never a bad time to start incorporating small changes into your routine that can help prevent shoulder pain.
If you’d like to learn more about how we help prevent and alleviate shoulder pain, call us to schedule an appointment today!
What Causes Shoulder Pain and Injury, Anyway?
Your shoulder is an incredibly complex ball-and-socket joint with several moving parts, including:
- Three separate bones: the humerus (arm bone), scapula (shoulder blade), and clavicle (collarbone)
- Cartilage that wraps and protects these bones from rubbing against each other
- The three main ligaments that connect your shoulder’s bones
- A collection of muscles and tendons known as the rotator cuff that wrap and support the shoulder joint
- Bursae: small fluid-filled sacs that protect your tendons
Damaging any of these structures can lead to shoulder pain, weakness, and immobility. Some people injure their shoulders through sudden, acute injuries, especially if they’re active — a hard fall on the football field could tear their rotator cuff or dislocate the arm bone out of their shoulder socket.
However, many shoulder injuries are actually overuse injuries, meaning the pain and immobility symptoms occur due to repeated micro-injuries in your shoulder’s tissue. Often, sports-related shoulder injuries are actually due to overuse, as repeated overhead motions (such as throwing a ball or certain swimming strokes) put stress on the shoulder joint, leading to symptoms.
Using improper form can also contribute to overuse injuries, such as improper posture — a weak upper back strains your shoulder muscles, making them do more work than needed.
Preventing shoulder pain is really about preventing these overuse injuries. By making small changes, you can keep your shoulders strong, healthy, and pain-free!
5 Ways You Can Help Prevent Shoulder Pain
- Strengthen your upper body: Strong upper back and shoulder muscles are better able to provide the shoulder joint with the support and stability it needs, meaning you’ll be less likely to suffer an injury. Not sure how to get started? Our PTs can walk you through some appropriate exercises.
- Keep your mobility: We can show you simple range of motion exercises that will get the blood flowing to your joints, keeping them healthy. Reaching overhead, across your body, or behind your back are all basic stretches that can do wonders — just make sure you never force a movement!
- Don’t forget to warm up first: Many popular recreational activities put you at risk for a shoulder injury, including swimming, pickleball, and tennis. It’s crucial that you warm up your shoulder before you dive in. Try some quick cardio paired with active shoulder stretches (like arm circles).
- Maintain proper posture: Proper posture isn’t about standing up straight all the time; it’s about maintaining postural awareness and keeping your spine in alignment no matter what you’re doing. And if you have a sedentary job, move around regularly. Both habits will help keep your upper back and shoulders strong.
- Pay attention to ergonomics: If your workspace isn’t shoulder-friendly, you might wind up with an overuse injury. Simple changes — like adjusting the height of your computer monitor or maintaining good posture when using hand tools — will reduce repetitive stress and lower your chances of developing shoulder pain.
Our Mobile Physical Therapy Services
At iMove PT, we offer a comprehensive range of mobile physical therapy services designed to cater to your unique needs. Our expertise spans orthopedic rehabilitation, sports medicine, neurological rehabilitation, geriatric physical therapy, and pre and post-surgical rehabilitation. By providing targeted, specialized care, we ensure that our clients receive the most effective treatment and support throughout their recovery journey. Our mobile services bring this personalized approach directly to your doorstep, making your physical therapy experience more convenient and accessible than ever before. We understand that every client’s journey to recovery is unique, which is why we prioritize personalized treatment plans, skilled and licensed therapists, flexible scheduling, and ongoing support. At iMove PT, our commitment to your well-being extends beyond treating injuries and conditions.
Need A Little Help? We’ve Got You
The iMove PT physical therapists can help you prevent shoulder injuries as easily as we can treat them! Whether you’re looking for a shoulder stretch and strengthen routine, postural corrections, or some simple ergonomic adjustments, we’re here for you.
Return to Running in the Spring
The frost is melting, the days are getting longer, and that itch to lace up your running shoes is finally back. But before you sprint out the door to crush your old personal records, your body has a message: “Take it slow!”
As Physical Therapists, we see a significant spike in “overuse injuries” every spring—not because people aren’t fit, but because their cardiovascular system (heart and lungs) often gets ready for spring faster than their musculoskeletal system (bones, tendons, and ligaments).
Here are some helpful tips to transition back into running safely:
- The 10% Rule is Your Best Friend: One of the most common mistakes is jumping back into your peak summer mileage on day one. Your tissues need time to adapt to the “load” of pavement.
- The Rule: Increase your total weekly mileage by no more than 10% each week.
- Pro Tip: If you took the whole winter off, don’t even start with a run. Start with a week of brisk 30-minute walks to prep your joints for the impact.
- Swap Your Static Stretches for a Dynamic Warm-Up: Save the “hold-and-reach” stretches for after your run. Doing them on cold muscles can actually increase your risk of a strain.
- Check Your “Odometer” (Your Shoes!): Did you know most running shoes only last 300 to 500 miles? Even if they look clean, the internal foam that absorbs shock breaks down over time.
- Listen to the “Whispers” (Before They Scream): Muscle soreness that fades after a mile is usually okay. However, pay attention to excessive soreness, pain, fatigue, or severe tenderness to touch.
At iMove PT Metro East IL, we have knowledgeable Physical Therapists who are able to get you ramped back up to your desired fitness level or recover faster from an injury. Give us a call today to schedule a consultation!
Recipe of the Month: Overnight Oats
Ingredients:
- ⅓ cup old-fashioned oats
- ¼ teaspoon ground cinnamon
- 1 tablespoon chia seeds
- 1 tablespoon peanut butter
- ⅔ cup milk
- ½ cup sliced banana
- Drizzle of maple syrup or honey, if desired
Instructions:
- Mix everything together, cover and refrigerate overnight.
- Serve with your favorite toppings.
- Makes 1 serving.
Exercise Of The Month
Front Raise
Stand tall with a dumbbell in each hand, arms resting in front of your thighs and palms facing your body. Keeping your arms straight (but not locked), slowly raise both arms in front of you to shoulder height. Pause briefly, then lower back down with control. 3 Sets, 10 Reps. (Materials needed: dumbbells)
