How to Treat Your Painful Shoulder
Shoulder pain can have many causes and is a common issue for many people. Sometimes, using the shoulder too much in overhead activities, such as lifting heavy objects at work, can lead to pain. Bad posture might be another cause, as it can put extra strain on the shoulder, especially when sitting at a desk for long periods.
Arthritis, a condition that causes joint inflammation, can also cause shoulder discomfort. Another possible reason is a tear in the rotator cuff, which is a group of muscles and tendons that help move the shoulder. If a nerve gets pinched in the area, it can also lead to lasting pain. Bursitis, an inflammation of the fluid-filled sacs near the joints, might be responsible too.
In some cases, the shoulder pain could be the result of a sporting injury, which might have damaged the shoulder. Sometimes pain in the shoulder isn't actually caused by a problem in the shoulder itself. Instead, it could be "referred pain" from an injury elsewhere in the body. This means the pain is felt in the shoulder, but the real problem is located in another area.
There is plenty of evidence that most shoulder pain, including bursitis, can be resolved with the right exercise, movement and manual therapy.
Exercise Physiology and Massage Therapy are the two best treatment modalities to help resolve your shoulder pain and keep you away from the surgeon.
Using Exercise Physiology, we will assess your shoulder and any limitations caused by your shoulder pain or injury. We will then develop a tailored exercise program to help:
- Strengthen the muscles surrounding the shoulder joint
- Improve posture and biomechanics
- Enhance mobility and range of motion
- Reduce the risk of future injury.
Remedial Massage or Soft Tissue Therapy manipulates the tissue to reduce tension throughout the shoulder region, improve circulation, and promote healing. This type of massage can help:
- Alleviate pain
- Reduce inflammation
- Improve flexibility and range of motion
- Enhance overall function.
It is important that you find the right balance between moving your arm and resting your arm. If you are finding it hard to manage your shoulder pain, it has been painful for far too long or is preventing you from sleeping, please call or message us, or book in to see us to develop a management strategy.
My Clinic is located in Belconnen, Canberra - you can contact the Accelr8 Rehab team here.
Watch my YouTube video on dealing with shoulder pain: How Long does Shoulder Pain Take to Heal?
I have outlined below some strategies you can implement now to help your shoulder pain.
3 Things to Help Your Shoulder Now
The number one thing you can do for your painful shoulder is keep moving it through a pain free range of movement. This means trying to move your shoulder without straining it or making it catch.
This can be difficult, but it will stop your shoulder from locking down and freezing up.
I will always give my chronic shoulder pain clients the high row exercise. A band or cable is fixed at a high point and you pull/row the band to your chest.
The best exercise for your shoulder.
General strengthening of the upper body will always help. You can even concentrate on your lower body which will have a flow on effect to the upper body.
And give your shoulder time to heal. Healing time can be 12 -24 months.
The Best Resources for Chronic Shoulder
Pain Treatment in Canberra
As mentioned above Accelr8 Rehab is the best place for you if you need to start exercising and managing your painful shoulder. Exercise Physiology prescription along with massage is a great combination for your pain.
At Capital Clinic, the Physiotherapists use a range of clinically proven assessment and treatment techniques to provide fast relief and lasting results.
We’re committed to helping our clients achieve long term health and wellbeing. Our team has a broad field of expertise and provides a holistic approach to complete injury management, rehabilitation and preventative care programs.
Book Online - 6257 8900
Book Online - 6153 6200
The initial objective of all shoulder injuries is to relieve pain and inflammation. Whilst many doctors will recommend non-steroidal anti-inflammatory drugs (NSAIDs) to relieve pain and swelling, the benefit obtained by applying ice-packs can be equally, if not more beneficial.
As your shoulder begins to heal, it is vitally important to restore range of movement, and later to improve muscle strength so as to stabilise the shoulder and help prevent further injury and aggravation.
Your Physiotherapist will be able to assist you with suitable shoulder range of motion exercises, and shoulder strengthening and rehabilitation exercises during your recovery.
Deakin 02 6282 5898
Suite 3 Level 2. Peter Yorke Building 173 Strickland Crescent
Deakin ACT 2600
Kippax 02 6185 1826
76 Hardwick Cres
Holt ACT 2615
The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed and this instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.
Sport & Spinal Physiotherapy has helped many clients from Gungahlin and the wider Canberra community with all types of shoulder pain syndromes.
Unit 123 Gungahlin Square
43 Hibberson Street
Gungahlin ACT 2912
Phone: (02) 6262 4464
Shoulder pain can cause difficulties with your daily and/or sporting activities and it is important to get to the cause of the problem as early as possible to resolve it quickly and efficiently. We can accurately diagnose and manage shoulder bursitis and frozen shoulder.
Kingston clinic and Crace clinic
(02) 6162 0999 [email protected]
For safe and effective chiropractic solutions, visit your local Chiropractor In Canberra at Canberra Spine Centre.
Canberra Spine Centre houses a team of highly experienced chiropractors that helps you arrive at a path of total health and wellness.
Canberra Spine Centre provides the local Canberra community and its surrounding regions only top-class, world-class chiropractic care.
Call (02) 6257 9400, or simply book an appointment online
Here at Shoulder2Hand we provide a range of high quality and professional orthopaedic surgical services for different medical conditions of the shoulder, elbow and hand as well as Occupational Therapy for condition of the hand and fingers.
At Shoulder2Hand we pride ourselves on making our patients comfortable and welcome. Our Practitioners will expertly assess your condition and propose a treatment plan that will give you the best outcome. We will also provide you with an estimate of the costs involved if surgery is required. If, at any time, you don’t feel comfortable with the proposed plan then we are happy to discuss any other options to help treat your condition.
Suite 17, Level 3, Francis Chambers
40 Corinna Street Woden
30/8 Trevillian Quay,
Kingston, ACT 2604
02 6230 4000
We specialise in the treatment of knee and shoulder conditions, including those resulting from sports injuries, accidents, medical conditions and general wear and tear. Among the many procedures our orthopaedic surgeons perform are knee and shoulder replacements, and arthroscopic surgeries, including reconstructions and repairs of the knee and shoulder.
To book an appointment with Dr Joseph Smith call (02) 6185 8444.
Email enquiries: [email protected]
Fax: (02) 6282 8866