|
|
(HealthNewsDigest.com) – Pain in the shoulder is a relatively common ailment that can be caused by a range of different medical problems. The shoulder is a complex joint that has a very responsible position in the human body. Your shoulders support your arms, which you use for lifting, manipulating, holding, supporting yourself and completing a long list of everyday tasks that many take for granted. A shoulder injury can set you back dramatically, making you unable to perform these essential, normal functions without experiencing pain and, in some cases, risking further serious injury.
Your shoulder may seem like a strong joint that can stand up to all kinds of treatment, as “shoulder the load” and “a shoulder to cry on” are common phrases. However, in fact, it’s a relatively fragile area, and it should be treated as such. Overuse due to exercise and manual labor or simply aging can cause the soft tissues around the shoulder to break down. Torn ligaments or a dislocation, when the arm pops out of its socket, are other common causes of injury. You may also suffer a fracture of the bone, or your shoulder pain could be due to arthritis. Diseases in other areas of the body, such as the heart, liver or gallbladder, can also lead to shoulder pain as the sensation travels along the nerves.
A closer look
The shoulder joint contains a space for the arm to move around in – the subacromial space – and this can sometimes be closed or compromised due to bad posture or over-exercise without correct preparation. The subacromial bursa, a small sac of fluid beneath the highest part of the shoulder, can also become pinched and/or inflamed.
The shoulder blades, or scapula, are also important. These should rotate upward when you lift your arms and downward when you lower them. Injury or habitual bad posture can cause the shoulder blades to seize up or shift so that they don’t move as freely as they should without causing pain.
Another common cause of shoulder pain is damage to the tendon connecting the rotator cuff to the bone. The rotator cuff is made up of four muscles around the bone that keep the shoulder steady as the arm moves. The connecting tendon goes under the bone on the outside of the shoulder, and so it is exposed to the risk of injury. It’s also possible for it to become inflamed and pinched between two bones. An injury involving the rotator cuff will generally manifest as pain in front of or outside of the shoulder that feels worse when the arm is raised.
General treatment
Obviously, the specific form of treatment that you should undergo for your shoulder pain will depend on the nature of your injury, and if the pain persists, then you should consult a doctor. In the meantime, the first thing that you should do is rest the affected area. This doesn’t mean not using your shoulder at all, unless any movement is noticeably painful, in which case you should definitely seek professional medical advice. Instead, you should undertake what’s known as active rest, in which you move the shoulder gently but avoid strenuous activity such as heavy lifting and sports.
You may also want to apply ice to the affected area or take an anti-inflammatory medicine such as ibuprofen. Wearing compression gear can also help, as this will put pressure on the shoulder to reduce swelling while holding the muscle in place. Tommie Copper has a full line of gear, including shoulder-centric support shirts.
Basic exercises
Rest alone might allow your shoulder to recover, but there’s a good chance that once you start seriously using it again, the pain will return, as the underlying problems haven’t been addressed. Ignoring the pain could worsen the injury until it reaches the point where you require surgery.
If you already follow an exercise routine, then it’s possible that this could have caused your shoulder injury. You should immediately stop doing anything that increases the pain. However, this doesn’t mean that you should refrain from exercising the affected area entirely. It’s important to get your shoulder to sit right and move properly. Men especially tend to do exercises that involve pushing rather than pulling, which can lead to an over-developed chest at the expense of the shoulders. They will slump forward, causing the arms to turn inward. Doing more pulling will help reverse this and will strengthen the muscles in the upper back.
Range-of-motion exercises are a good starting point for a painful shoulder. Simply stand and rotate your arm in increasingly wider circles, five to ten times a day. Obviously, stop if this hurts. Otherwise, you can build up to simple aerobics and gentle weightlifting.
Time to stretch
Hold out the arm relating to the painful shoulder in front of you, grip it with your other hand just below the elbow and steadily pull it across your chest. Stop if you feel pain.
While sitting up straight, lower your chin to your chest so as to stretch the neck muscles. Then, turn your neck slowly to the left and hold. Repeat this in the opposite direction. This should gently stretch your shoulder muscles.
Finally, sit with your knees together and your lower arms resting against your thighs. Twist your torso to the left and follow with your neck. Relax and hold. Again, repeat this procedure in the opposite direction. As above, cease if any of this causes noticeable pain.
If in doubt about which exercise routines to follow, then consult an expert such as a professional physio instructor. Following the latest fitness trends for their own sake could end up doing you more harm than good.
For shoulder pain due to arthritis or illness, you may need to see your doctor and get prescribed specialist treatment. Obviously, a fracture will also need to be seen to professionally. In many cases, however, inflammation and torn muscles or tendons can be treated with rest, appropriate exercise and over-the-counter medication. If the pain persists, then you should always see a doctor rather than try to push on through, which could only make it worse.
###