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 Aldergrove Physiotherapy & Rehabilitation Centre, our team of physiotherapists 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 physiotherapy 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 physiotherapists 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.
Exercise of the Month
Dumbbell Shoulder Press
(Shoulders, Upper Arms)
Stand tall with a dumbbell in each hand, elbows bent, and weights held at shoulder height with palms facing forward. Press both dumbbells overhead until your arms are fully extended. Pause briefly at the top, then slowly lower the weights back to shoulder height. 3 Sets, 10 Reps. (Materials needed: dumbbells)
Three Exercises to Strengthen Your Shoulders and Upper Back
Maintaining strength throughout your shoulders and upper back is crucial to avoid shoulder pain! The physiotherapists at Aldergrove Physiotherapy & Rehabilitation Centre can help you develop a customized exercise program that addresses your needs and fits with your abilities.
Curious about what exercises we might include in that program? Here’s an overview of three common resistance training exercises we often use to help people with shoulder discomfort. Before trying any of them yourself, make an appointment with our team to ensure you’re using the right weight and proper form.
1. Shoulder Press
With a dumbbell in each hand, make a “field goal ” shape with your arms: your arms are bent at a 90-degree angle with your palms facing up. Brace your core as you press the weights overhead, then slowly lower them back down to your starting position.
2. Reverse Flies
Lean forward at your waist with your elbows slightly bent and dumbbell in each hand. Slowly raise the weights until they are in line with your shoulders.
3. Modified Push-Ups
Push-ups are a great way to build upper back and shoulder strength, but if you find the standard push-up too difficult, never fear: the modified version is just as effective. Start on your hands and knees (instead of your feet) with the body in a straight line from head to knee. Slowly lower your chest until it’s a few inches off the floor, then rise back up.
A dedicated strength-training program is a great way to reduce shoulder discomfort. Schedule an appointment with us to get started with one of your own!
Need A Little Help? We’ve Got You
The Aldergrove Physiotherapy & Rehabilitation Centre physiotherapists 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.
Call us today to get started!
Healthy Recipe: Anti-Inflammatory Salmon & Quinoa Bowl
Support your musculoskeletal health from the inside out with this nutrient-packed meal rich in omega-3 fatty acids and anti-inflammatory properties.
Ingredients
- 6 oz wild-caught salmon
- 1 cup cooked quinoa
- 1 cup broccoli
- ½ avocado, sliced
- ½ cup cherry tomatoes, halved
- 2 tbsp walnuts, chopped
- 1 tbsp extra virgin olive oil
- Fresh lemon juice, turmeric, and black pepper to taste
Instructions
Season salmon with turmeric and black pepper. Bake at 400°F for 12-15 minutes. Assemble quinoa, avocado, and tomatoes in a bowl. Top with cooked salmon, broccoli, and walnuts. Drizzle with olive oil and lemon juice. The omega-3s in salmon and walnuts help reduce inflammation, while the colorful vegetables provide antioxidants that support tissue repair and overall wellness.
Sources: https://www.ncbi.nlm.nih.gov/books/NBK554693/, https://www.physio-pedia.com/Evidence_Based_Interventions_for_Shoulder_Pain, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10086287/
