Our Favorite Ways to Keep Shoulder Pain at Bay

Shoulder pain is the third most commonly reported musculoskeletal issue in physiotherapy, and physical therapists are equipped to help reduce it. Shoulder pain can arise from a host of underlying conditions and injuries, including many overuse injuries common in athletes. Many instances of shoulder pain arise from rotator cuff tears or tears in the muscle group supporting your shoulder joint. 

You might experience shoulder dysfunction alongside the pain. Functional issues or not, shoulder pain can be extremely limiting in everyday life. If you’d like to keep shoulder pain at bay, our team of world-class physical therapists at Elation Physical Therapy can offer a few expert strategies. Simply visit any of our offices in Houston, Pearland, Cypress, or Katy, Texas. 

If you struggle with shoulder pain on occasion or all the time, keep these tips handy:

1. Exercise your shoulder

Stiffness and impairment can deter you from moving your shoulder, but movement is often what’s best for the joint. To keep your shoulder pain-free, we recommend performing gentle functional exercises. Specific exercises can improve the joint’s flexibility and reduce pain at the same time. 

Some examples of easy exercises for the shoulder are:

• Arm rotations
• Lateral raises (holding weights or weighted objects)
• Downward dog (yoga pose)
• Child’s pose (yoga pose)

That being said, your shoulder needs some rest, too. To alleviate shoulder pain, avoid lifting heavy weights and engaging in other strenuous exercises that could be hard on your shoulder joint. 

When you visit Elation Physical Therapy, our experts teach you the proper form for these and other beneficial shoulder exercises. 

2. Alternate hot and cold therapies

Heat and cold temperatures are effective tools for shoulder pain relief, but you’ll apply them differently. A cold compress can reduce shoulder inflammation and pain. The best time to ice your shoulder is during the first 72 hours after its onset when swelling is at its peak. 

Heat can relax tight muscles to alleviate pain, but don’t apply heat when your shoulder is still swollen. Aim to apply the heat or ice for just 20 minutes at a time. 

3. Take over-the-counter (OTC) medications

When taking OTC medications for shoulder pain, be sure to follow the instructions on the label. You can use nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or aspirin to alleviate shoulder pain without a doctor’s visit. 

4. Consult a professional

Physical therapists have plenty of tools to alleviate shoulder pain and keep it from returning. Elation Physical Therapy offers personalized pain management using a collection of advanced therapies for shoulder pain that doesn’t improve with at-home care. Not only do they explore the cause of the pain, but they also provide top-tier care with:

• Taping
• Therapeutic massage
• Range-of-motion therapy
• Electrical stimulation
• Ergonomic training
• Aquatic therapy

Severe shoulder injuries and conditions may require surgery. If you need shoulder surgery, our team can provide presurgical physical therapy (pre-hab) services to set you up for a successful operation and recovery. 

We can assist you if you need help with persistent or recurrent shoulder pain. Call Elation Physical Therapy or book a visit online at your nearest office today.