1️⃣ Rest and Modify Activity
While it may seem like an obvious first step, rest is crucial for healing when you’re dealing with shoulder pain. Overworking the shoulder joint, especially after an injury or flare-up, can worsen symptoms. However, complete immobility isn’t always necessary. Dr. Ashford recommends modifying activities that trigger pain or discomfort rather than avoiding the movement completely. For example, if lifting your arm causes pain, try avoiding overhead movements or activities like swimming or lifting weights for a while. Focus on lighter activities that don’t strain the shoulder, and allow inflammation to settle. In some cases, applying ice for 15-20 minutes a few times a day can help reduce inflammation.
2️⃣ Strengthening and Stretching Exercises
When your shoulder pain is more chronic or linked to weakness or poor posture, exercises become vital to recovery. Strengthening the muscles around your shoulder joint can reduce strain and prevent further injury. Focus on exercises that strengthen the rotator cuff muscles, as these are key to stabilizing the shoulder.
Simple exercises like external rotations, scapular squeezes, and band pull-apart can be incredibly beneficial. Stretching is just as important, as it helps improve flexibility and range of motion. Gently stretch your shoulder muscles- especially the chest, upper back, and rotator cuff- while being mindful not to push past a comfortable range of motion.
If you’re unsure where to start or how to perform these exercises safely, I recommend consulting a physical therapist who can guide you through a tailored program.
3️⃣ Posture and Ergonomics
Did you know that poor posture can contribute to shoulder pain? Slouching, hunching forward, or holding your shoulders in an improper position for long periods of time can lead to muscle imbalances and discomfort. If you spend a lot of time at a desk or working on a computer, make sure your workstation is ergonomically optimized to minimize strain.
Make adjustments to your chair, monitor height, and keyboard position. Sit up straight, keep your shoulders relaxed but aligned, and avoid craning your neck or rounding your back. These small changes can significantly improve your shoulder health over time. I recommend taking frequent breaks to stretch and walk around- this simple habit can help you avoid prolonged strain on the shoulders.
4️⃣ Consider Non-Surgical Treatments at Ashfdord Orthopedics Specialists
When shoulder pain is persistent, non-surgical treatments like physical therapy, corticosteroid injections, or other minimally invasive options can offer significant relief. Corticosteroid injections, for example, can help reduce inflammation and provide temporary relief from severe pain, allowing you to engage in physical therapy more effectively.
In some cases, Dr. Ashford may recommend platelet-rich plasma (PRP) therapy, which involves using your own blood platelets to promote the healing of injured tissues.
Say Goodbye to Shoulder Pain in Georgia
Shoulder pain is common, but that doesn’t mean it has to be a permanent part of your life. By following these simple yet effective tips: resting appropriately, incorporating strengthening exercises, improving your posture, and considering non-surgical treatments, you can significantly reduce your pain and improve your shoulder’s function.
Remember, it’s always important to seek professional advice if your pain persists, worsens, or affects your daily activities. The team at Ashford Orthopedic Specialists can guide you through your recovery journey, so don’t hesitate to reach out with any questions or concerns. You can schedule an appointment with our Loganville or Athens practice by calling 706-389-8941.
Welcome to Ashford Orthopedic Specialists, where we are devoted to keeping you strong, one step at a time.
