Our daily activities, overexertion or poor sleep can cause shoulder pain.
Your joints, ligaments and tendons, as well as your bones, can be damaged by certain sudden or repetitive movements. In this article we’ll talk about how to treat typical shoulder pain. Check out.
What are the main shoulder problems?
Anyone, regardless of age, can suffer from shoulder problems:
- When, for different reasons, the soft tissue that covers the region deteriorates, pain and discomfort begin.
- Repetitive work, the passage of time and the practice of certain sports can aggravate the situation.
Pain may be felt in only one area or may extend to the entire arm. In the latter case, it may be due to a problem in the nerves that “pass” through the area.
The most frequent pathologies in the shoulders are:
- Rotator cuff disease or tear (tendonitis and bursitis)
- “Frozen” shoulder
How to treat shoulder pain?
These uncomfortable pains in the shoulders can appear by some sudden exertion, by playing a lot of sport or by working too many extra hours. Pay attention to the following advice that can help alleviate them:
As in most cases, the pain is due to overuse of the joint, and the best we can do is give them some rest.
It’s also not good to immobilize him completely, as this can lead to a condition known as “frozen shoulder” (which at the slightest movement hurts and doesn’t allow us to do anything).
When returning to activity, we recommend that you do it slowly.
For swelling and pain there is nothing better than cold. The region will numb and you will feel very relieved.
This ice therapy is recommended for acute injuries involving inflammation.
What to do?
- Apply an ice pack for 15 minutes, always wrap in a cloth so it doesn’t burn the skin.
- Repeat every two hours until symptoms disappear.
- If you don’t have a compress, you can put ice cubes in a plastic bag or even use a packet of some frozen vegetable.
take a bath
Moist heat can be useful in cases of chronic shoulder pain and when it bothers you for a long time, especially in the mornings or the day after exercising.
If this is your case, do not apply ice.
Instead, prefer moist heat that warms the soft tissues (ligaments, tendons and muscles) and, in turn, increases blood circulation.
- You can take an immersion bath with some type of mineral salts that act as relaxers or apply moist heat sources.
- In the supermarket, pouches full of grains (with rice or wheat) are sold, which are heated in the microwave or in the oven.
- A third option is to shower with as hot water as possible.
Choose these therapies over the thermal pad as it can dehydrate tissue and increase the risk of injury.
Morning stretches are very good for reducing stiffness or muscle contraction that occurs from poor posture, sleeping on your side, or working too hard.
When we stretch the shoulders slightly, we help the ligaments to increase their flexibility.
- When you get up, sit on the edge of the bed and bring your sore arm back.
- Grasp your elbow with your free hand and apply pressure.
- Another movement that can be useful is to rotate back and forth several times.
- You can repeat the exercises at any time during the day.
- Be careful not to stretch if the pain is sharp or throbbing.
Pay attention to your activities
The pain you are experiencing in one or both shoulders may be due to your work or some activity you do every day.
For example, if your job consists of spending many hours in front of the computer, exercising with weights, or carrying heavy bags on one side when you go to the market, this may be the cause of your problem.
Pay close attention to the times when pain appears and relate it to the movement or activity you performed.
It’s often enough to move the computer monitor from one place to another, lower the weights at the gym, or balance the weight when shopping.
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If shoulder pain persists for several days, you may want to consider seeing a professional.
Before making an appointment with a doctor, you can try a deep, relaxing massage that works on the tissues and muscles.
This is good for mild to moderate strains, but not for more severe injuries.
Perhaps acupuncture treatments can do, an ancient Chinese technique that relies on the application of needles to reduce pain and aid recovery.
There are other treatments like chiropractic or osteopathy.
If none of this works, then it’s time to see a physical therapist.