Shoulder Pain Physiotherapy
You probably don’t think about your shoulders much, until you get a sudden sharp pain in one of them. When your shoulder starts to hurt, performing simple acts such as combing your hair, reaching behind to scratch your back or even grabbing a plate from your overhead shelf can become a challenge. Shoulder pains should not be ignored.
What is Shoulder Pain?
Shoulder pain refers to any kind of pain in or around the shoulder joint. But before we move on to the technicalities of shoulder pain, it is best to understand the anatomy of the shoulder.
The human shoulder is made up of three bones and they are:
- Humerus: – Upper arm bone.
- Scapula: – Shoulder blade.
- Clavicle: – Collarbone.
The top of the humerus fits into a rounded socket in your scapula which is called the glenoid. There are 4 tendons and muscles that keep your arm bone centred in your shoulder socket and these are known as the rotator cuff. They cover the humerus and attach it to your scapula, allowing a wide range of movement in the shoulder. So, any kind of swelling, damage or bone changes around the rotator cuff in your shoulder can cause it to hurt.
Causes of Shoulder Pain
Most shoulder pain and problems can be divided into 4 major categories:
- Tendon inflammation (bursitis or tendinitis) or tendon tear
- Instability: – Dislocated or separated shoulder
- Arthritis: – Inflammation of one or more joints, causing stiffness and pain that gets worse with age
- Fracture: – Such as fractured collarbone, shoulder blade or arm
Bursitis
Bursae are small, fluid-filled bags that are located all over your body, in the joints. They act as soft cushions between the bones and the soft tissues, reducing friction between the muscles and the bones.
When your shoulders are used excessively, the bursa that is located between the rotator cuff and the acromion gets inflamed and swells up. This results in a condition called subacromial bursitis.
Tendinitis
Tendinitis occurs when a tendon (most commonly is one of the 4 tendons in the rotator cuff) that connects the muscle to the bone gets inflamed. It can be one of two types:
Acute: - Caused by excessive overhead activities like ball throwing.
Chronic: - Caused by degenerative diseases like arthritis.
Signs and Symptoms of
Shoulder Pain
Shoulder pain symptoms can start out mild but gradually build over several weeks or you might experience sudden, sharp pains. If you are experiencing these symptoms, do consult your doctor immediately.
- warmth or redness around your shoulder,
- neck pain, arm pain, or back pain,
- a clicking, popping or grinding feeling when you move your arm,
- muscle stiffness and weakness, and/or
- limited range of motion.
Achieve Shoulder Pain Relief Through Physiotherapy
Shoulder pain can significantly limit your mobility and interfere with everyday activities, but physiotherapy offers an effective path to recovery.
Manual Therapy
This includes techniques such as joint mobilisation, soft tissue massage, and myofascial release to help reduce stiffness, improve shoulder mobility, and alleviate pain.
Stretching and Range of Motion Exercises
These exercises aim to gradually improve flexibility and restore the shoulder’s range of motion, reducing tightness and stiffness in the muscles.
Heat and Cold Therapy
Heat therapy is often used to relax muscles and enhance blood flow, while cold therapy can help reduce inflammation and numb the area, providing temporary pain relief. These methods can be complementary approaches in a broader rehabilitation programme.
The Benefits of Shoulder Physiotherapy
Shoulder pain can be more than just an inconvenience—it can disrupt your daily routine, limit your mobility, and impact your quality of life. With physiotherapy, you can regain strength, restore movement, and prevent further injury.
Restores Mobility and Flexibility
Whether you’re struggling with stiffness or restricted movement, stretching and mobility exercises can help you regain full shoulder function.
Addresses the Root Cause of Pain
Physiotherapy identifies and treats the underlying cause. Through a thorough assessment, your physiotherapist will pinpoint the exact issues, ensuring you receive a targeted and effective treatment plan.
Prevents Future Injuries
Physiotherapy not only helps with immediate recovery but also equips you with the knowledge and exercises needed to prevent future injuries, through posture enhancement, strength building, and proper movement mechanics.
Exercises to Help Ease Shoulder Pain
Shoulder pain can limit your daily activities and cause significant discomfort, but certain exercises can help alleviate this pain and improve your shoulder’s strength and flexibility.
Pendulum Stretch:
Lean forward with your affected arm hanging down, and swing it in small circles.
Cross-Body Shoulder Stretch:
Extend one arm across your body and use the opposite hand to pull it slightly towards your chest. Hold the position for 20-30 seconds, then switch arms.
Shoulder Blade Squeeze:
Sit or stand with your arms at your sides, and gently squeeze your shoulder blades together, holding for a few seconds before releasing.
Ways to Manage Shoulder Pain at Home
Shoulder pain can make even the simplest tasks feel challenging, but with the right care, you can manage discomfort and promote healing.
Gradual Strengthening Exercises
Once the acute pain has subsided, focus on strengthening the muscles around your shoulder. You may try strengthening exercises like resistance band movements or light dumbbell lifts.
Lifestyle Changes
Small changes in your daily routine can prevent aggravating shoulder pain. For instance, enhancing your workstation ergonomics and avoiding carrying heavy bags on one shoulder.
Maintain Good Posture
Make a conscious effort to maintain good posture throughout the day, whether you’re sitting at a desk or standing. Keep your shoulders back and avoid slouching to reduce strain on the joint.