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 Montrose Physio and Massage, 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 PTs 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
Standing External Rotation
(Shoulders, Rotator Cuff)
Start by standing up straight with the arm to be exercised hanging by your side. Bend that elbow to 90 degrees. Anchor an exercise band at about the height of your belly button and hold the free end of the band in the hand of the arm you want to work. Make sure you are standing so that the hand holding the band is farther from the anchor than your other arm. Place a towel between your elbow and your body. Lightly rotate your working forearm away from your body pulling the band and keeping your arm bent. Slowly let the band pull your arm back. 3 Sets, 10 Reps.
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.
At Montrose Physio and Massage, our team evaluates not just your shoulder joint but the entire movement system, including your spine. Our certified McKenzie therapists take a targeted approach to identifying and resolving symptoms!
If You Have an Office Job…
- Adjust your desk and chair so elbows rest at a 90-degree angle.
- Keep your mouse and keyboard close together to avoid overreaching.
- Position your monitor so the top is at or just below eye level.
- Take regular breaks to stretch and reset posture.
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, to reduce fatigue from repetitive movements.
- Warm up before the workday to prepare your shoulders and spine.
Call Montrose Physio and Massage for Personalized Support
Want to reduce stress on your shoulders throughout the day? Our physiotherapists offer personalized ergonomic evaluations and movement strategies to help you feel and function better. Call today to schedule your visit.
Sources: https://www.osha.gov/etools/electrical-contractors/supplemental-information/solutions/tasks-arm, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8959976/
Recipe: Anti-Inflammatory Salmon Bowl
Support your shoulder health from the inside out with this nutrient-rich bowl. Salmon provides omega-3 fatty acids that help reduce inflammation, while leafy greens and colorful vegetables deliver antioxidants to support joint health and tissue repair.
Ingredients
- 6 oz salmon fillet
- 2 cups mixed greens (spinach, kale, arugula)
- 1 cup cooked quinoa
- ½ avocado, sliced
- ½ cup cherry tomatoes, halved
- ¼ cup cucumber, diced
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions
Season salmon with salt, pepper, and a drizzle of olive oil. Bake at 400°F for 12-15 minutes until cooked through. Meanwhile, arrange quinoa as the base of your bowl. Top with mixed greens, cherry tomatoes, cucumber, and avocado slices. Place cooked salmon on top. Drizzle with remaining olive oil and lemon juice. Serves 1.
Need A Little Help? We’ve Got You
The Montrose Physio and Massage 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.
