If you are one of the many people who suffer from shoulder pain, you know how debilitating it can be. Not only does it make everyday tasks difficult, but it can also keep you from enjoying your favorite activities. In this blog post, we will discuss six medical tips on properly handling shoulder pain. We will cover everything from exercises to stretches to medication. Hopefully, this information will help you find relief and get back to living a normal life!
1. Talk To Your Doctor
The first step in properly handling shoulder pain is to talk to your doctor. He or she will be able to determine the cause of your pain and recommend the best course of treatment. In some cases, shoulder pain is caused by a simple muscle strain or sprain. These injuries can typically be treated at home with over-the-counter medication and rest.
However, if your pain is severe or does not improve after a few days, it is important to see your doctor. He or she may prescribe stronger medication or recommend physical therapy.
Some cases of shoulder pain are caused by more serious conditions, such as rotator cuff tears or arthritis. These conditions will require more aggressive treatment, such as surgery. The top shoulder surgeons in Dallas note that it is important to get a proper diagnosis so you can receive the most effective treatment possible.
This is why it is always best to talk to your doctor as soon as you start experiencing shoulder pain.
2. Exercise
One of the best ways to reduce shoulder pain is to strengthen the muscles around the joint. There are many different exercises you can do at home or at the gym that will help relieve pain and improve your range of motion. For example, overhead presses and lateral raises are great for strengthening the deltoid muscles.
If you have rotator cuff pain, exercises like internal and external rotation will help stretch and strengthen the tendons in this area. It is important to consult with your doctor or physical therapist before starting any new exercise routine. They can recommend specific exercises that will be most beneficial for your particular condition.
It is also important to start slowly and increase the intensity of your workouts gradually. If you experience any pain during your workout, stop immediately and consult with your doctor.
3. Do Some Stretching
In addition to exercise, stretching is also a great way to reduce shoulder pain. There are many different stretches you can do that will target the muscles and tendons around the shoulder joint. For example, the door frame stretch is a great stretch for the rotator cuff.
To do this stretch, stand in a doorway with your arms at 90-degree angles. Lean forward until you experience a gentle stretch in your shoulders.
You can also try the pec major stretch to stretch your pectoralis major muscle. This muscle is located in your chest and helps move your arm across your body.
To do this stretch, stand in an open doorway with one arm extended overhead and the other hand holding onto the doorframe. Step forward with your extended arm and lean your body forward until you feel a stretch in your chest. Hold this stretch for 30 seconds and then do it again on the other side.
4. Get A Massage
One of the best ways to relieve shoulder pain is to get a massage. Massages can help to loosen tight muscles and increase blood flow to the area. This can speed up the healing process and help you feel better faster.
If you do not have time for a professional massage, you can try using a foam roller or tennis ball to massage the affected area yourself. Just be sure not to apply too much pressure, as this could make your pain worse.
When using a foam roller, start with the muscle group closest to your pain and work your way out. For example, if you have rotator cuff pain, start with your traps and then roll down your back.
If you have a tennis ball, you can place it under your armpit and roll it around until you find a tender spot. Once you find a tender spot, hold the ball in that spot for 30 seconds to help loosen the muscle.
5. Take Breaks Throughout The Day
If you work at a desk or stand for long periods of time, it is important to take breaks throughout the day to give your shoulders a rest. Try to get up and walk around every 20-30 minutes. If possible, prop your arms up on pillows or cushions to take some of the pressure off of your shoulders.
It is also important to avoid activities that require you to reach overhead or behind your head. These movements can put unnecessary strain on your shoulders and worsen the pain. Try to find alternative ways to do these activities that do not require you to reach overhead or behind your head.
6. Use Ice And Heat
Applying ice or heat to your shoulder can also help to reduce pain and inflammation. For best results, alternate between ice and heat. Put ice on for about 20 minutes followed by heat for another 20 minutes. Repeat this process several times a day until your pain subsides. This simple treatment can be very effective in reducing shoulder pain.
Try to avoid using heat if your shoulder is swollen, as this can increase swelling. Additionally, try not to apply ice directly to your skin, as this can cause frostbite. Instead, wrap the ice in a towel or cloth before applying it to your shoulder.
If you are dealing with shoulder pain, there are many different things you can do to relieve the pain. Exercise, stretching, and massage are all great options that can help to improve your condition.
However, if your pain is severe or does not improve after a few days of self-care, it is important to see your doctor so he or she can determine the underlying cause and recommend treatment.
Additionally, if you have any other symptoms, such as numbness or weakness in your arm, it is important to seek medical attention right away as these could be signs of a more serious condition.
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