You may be experiencing shoulder pain and you are not sure how to get any relief, below are some ways you can reduce pain. The goal of using these treatment options is to aid the return to normal daily activities and regain functioning of the shoulder.
Cold therapy can help reduce inflammation, as it causes vasoconstriction and reducing the amount of fluid build-up and the symptoms associated. Cold packs should be used immediately post-injury/when you first notice the pain. It should be applied for approximately 20 minutes every 2 hours. Making sure not to apply directly onto the skin.
Using a heat pack causes vasodilation, this helps reduce stiffness and muscle tension. This is normally used after the first 72 hours once the inflammation has reduced, using heat can increase the circulation of oxygen and nutrients back to the injured site for the healing process.
This involves using a ball at home or dry needling which is performed by a health professional. You may be feeling a knot/tender area of the shoulder area, this is where you focus on gently massaging it with the ball or where the needle will go.
Stretching the surrounding muscles of the shoulder may reduce the feeling of tightness and pain felt in that area. When stretching it is important not just to focus on shoulder muscles but rather muscles of the neck, mid-back and chest too.
Range of Motion (ROM)
Regaining our full ROM of the shoulder can lead to a healthier shoulder, this can be achieved by using exercises that include full ROM of the shoulder. Our shoulder is versatile and can move in a range of directions, this also means we need to make sure it is healthy and strong in all directions to minimize the risk of injury/re-injury.
This includes massage techniques which are usually done by a health professional or can be performed by your own self. Massaging the tender and surrounding areas to try to release the tension of the muscles.
It is important to note that if pain persists for 3 months or more this is when you should see a health professional to be assessed. From there they will be able to give you an individualized treatment to continue to enjoy life pain-free