Your shoulders do a lot more than you think. They help you with everyday activities like reaching for items, brushing your hair, driving, wearing a bra, and even carrying bags. On top of that, there has been a current trend of racquet sports which require high shoulder usage – pickleball, badminton, tennis. They’re incredibly important, but they’re also vulnerable to injuries. Learning how to take care of your shoulders can make a big difference in preventing long-term problems.
In this blogpost, we’ll break down some common shoulder injuries, explain how to manage them, and provide tips on when to seek professional help.
Common Shoulder Injuries
Acute Injuries
These happen suddenly, often due to accidents, falls, or sports-related injuries. Some examples are:
- Dislocations: When the upper arm bone slips out of the shoulder socket.
- Shoulder Tendon Tears: A tear in the muscles or tendons around your shoulder joint.
- Fractures: Broken bones caused by high impact or accidents.
- Muscle Strain: A strain occurs when muscles are overstretched or torn, often due to lifting, twisting, or overexertion.
- Tendon Rupture: Tendon ruptures happen when the fibrous tissue connecting muscle to bone tears or ruptures, typically from excessive force or sudden movements.
Degenerative Injuries
These develop slowly over time, often due to aging or repetitive motions. Examples include:
- Osteoarthritis: The wear and tear of cartilage in the shoulder joint, causing pain and stiffness.
- Tendonitis: Inflammation of the tendons due to overuse or poor posture.
- Frozen Shoulder: Stiffness and restricted movement, often after long periods of immobility.
Managing Acute Shoulder Injuries and Degenerative Conditions
Ice Therapy
Ice is best for new injuries that are painful, swollen, and red — especially in the first 48 hours. This works because it:
- Reduces swelling by slowing blood flow.
- Numbs the area to relieve pain.
- Helps kickstart the healing process by controlling inflammation.
How to use it:
- Wrap an ice pack in a towel (never put ice directly on your skin).
- Apply it to your shoulder for 15–20 minutes every 2–3 hours during the first two days.
- Don’t overdo it to prevent frostbite (ice can damage your skin or tissues).
Heat Therapy
Heat is helpful for long-term pain (after the acute phase of injury has passed) or for tightness (muscle tension and stiffness, like what you might feel after an old injury or a chronic condition like arthritis or tendonitis). This works because it:
- Boosts blood flow, bringing nutrients and oxygen to help muscles recover.
- Relaxes tense or stiff muscles.
- Improves mobility by loosening the shoulder joint.
How to use it:
- Use a heat pack or a warm towel.
- Apply for 15–20 minutes, but don’t fall asleep with it on to avoid burns.
- Avoid heat in the first 48 hours of a new injury, as it can make swelling worse.
Important things to note for ice and heat:
- Be careful with certain conditions: If you have diabetes or nerve damage, protect your skin by adding an extra layer between the pack and your skin.
- Avoid both therapies for open wounds: If the skin is broken or sensitive, skip ice and heat altogether.
R.I.C.E Protocol
In cases of acute shoulder injuries, following the R.I.C.E protocol can help reduce damage and speed up recovery. This method was discussed in detail in a previous blog post (click here to read), but here’s a brief overview:
When Do I Seek Professional Help?
Sometimes, rest and self-care aren’t enough. Seek help from a healthcare professional if you experience any of the below symptoms:
- Severe pain that doesn’t go away for 24-72 hours.
- A shoulder that looks deformed or swollen.
- Trouble moving your shoulder.
- Weakness, tingling, or numbness in your arm.
REMEMBER TO SEEK HELP FROM A PROFESSIONAL IF YOU’RE NOT SURE WHAT’S GOING ON!
Take Care of Your Shoulders for the Long Run
Your shoulders are essential for so many daily activities. By taking care of them, you can keep your shoulders strong, healthy, and ready for everything! Remember that ice helps with new injuries, and heat is great for chronic pain or stiffness. Please don’t hesitate to seek medical help when needed.