Stop It Before It Starts: Simple Tips to Prevent Shoulder Pain

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 Pelham Physical Medicine, our team of physical therapists 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 a complete shoulder rehabilitation regardless of whether or not you require surgery — and often, you can resolve a shoulder injury with physical therapy 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!

Patient Success Story

“I felt taken care of and my debilitating knee pain was fixed thanks to many physical therapists who worked with me. I appreciate the service they do! Highly recommend!”

– Laura

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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
  • 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 your rotator cuff or dislocate the arm bone out of your 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, as can having 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!

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Five Ways You Can Help Prevent Shoulder Pain

  1. 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 PTs can walk you through some appropriate exercises.
  2. 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! 
  3. 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).
  4. 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 shoulder strong.
  5. 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.

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Need A Little Help? We’ve Got You

The Pelham Physical Medicine physical therapists 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 for you. Call us today to get started!

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Thai Pumpkin Soup

Ingredients:

  • 2 tablespoons olive oil
  • 1 small white or yellow onion, chopped
  • 1 teaspoon garlic powder (or use 2 cloves garlic, minced)
  • 1 tablespoon ginger paste (or freshly grated ginger)
  • 1 tablespoon lemongrass paste (optional)
  • 3-4 tablespoons Thai red curry paste
  • 2 cups low-sodium vegetable broth
  • 15 ounces pumpkin puree (not pie filling)
  • Kosher salt
  • 14 ounces canned unsweetened coconut milk, well shaken
  • lime or lemon juice

Suggested toppings:

  • fresh cilantro, chopped
  • thinly sliced serrano or jalapeno chile
  • roasted pumpkin seeds or sunflower seeds
  • crushed red pepper flakes
  • swirls of coconut cream

Directions:

  1. Heat one tablespoon of the olive oil in a 4-5 quart Dutch oven or stock pot over medium until shimmering.
  2. Add the onion and saute until soft and translucent (about 6 minutes).
  3. Scoot the onions to one side and add the remaining one tablespoon of olive oil to the cleared side. Spoon the curry paste, ginger paste, lemongrass paste (if using), and garlic powder over the oil, and stir until fragrant. Mix into the onions.
  4. Add the broth and the pumpkin puree, and mix thoroughly.
  5. Raise the heat to bring the soup to an active simmer for 10 minutes.
  6. Turn heat to low. Taste the soup and add salt by the big pinch until flavorful.
  7. When the soup has completely stopped bubbling, whisk in the coconut milk.
  8. Add a splash (or squeeze) of lemon or lime juice and taste. Adjust with additional salt, if necessary.
  9. Serve with optional toppings.
  10. Leftovers keep well for several days in the fridge.

Ergonomic Tips for Good Shoulder Health

Ergonomics is a field of study focused on optimizing the environments in which people work, ensuring a safe, happy, and productive workplace. Whether you work in an office or at a construction site, your job might contribute to your shoulder pain. Simple ergonomic adjustments can help minimize your risk of a shoulder injury.

If You Have an Office Job…

  • Adjust the height of your desk and chair to ensure your elbows are bent at a 90-degree angle.
  • Make sure your mouse is close enough to your keyboard that you don’t overreach to use it.
  • Adjust your monitor so the top is at or slightly below eye level.
  • Take frequent breaks throughout the day to get up, move around, and stretch.

If You Have a Manual Job…

  • Avoid bending your torso to pick up items (even if they aren’t heavy). Instead, use positioning devices (like a forklift) to bring the items right in front of you.
  • Avoid repeatedly lifting items above your head whenever possible, and remember to keep what you’re lifting close to your body.
  • Take regular breaks, especially if you’re performing repetitive movements.
  • Always warm up before starting your day!
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Call Pelham Physical Medicine for Customized Tips

Want more personalized ergonomic advice from our team of physical therapists? Call to schedule an appointment today!

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No Referral? No Problem!

Did you know we can see you for PT with or without a doctor or other healthcare provider’s referral?
One of our physical therapists will evaluate you, and customize a treatment plan to reduce your pain and get you moving better. Refer yourself or someone you care about! Get started today!

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