Causes of Shoulder Pain

The shoulder is a complex joint made of bones, muscles, tendons, and ligaments that work together to allow a wide range of motion. However, this also puts your shoulder at risk for various injuries. Here are some common causes of shoulder pain:

1. Rotator Cuff Injuries: The rotator cuff is a group of muscles and tendons that stabilize the shoulder. Injuries such as tears or tendinitis are common, especially in athletes and individuals who perform repetitive overhead activities. (3)
2. Frozen Shoulder (Adhesive Capsulitis): This condition involves stiffness and pain in the shoulder joint, often developing gradually and worsening over time. It typically affects adults between the ages of 40 and 60 and can be related to periods of inactivity due to injury or surgery. (2)
3. Arthritis: Osteoarthritis, the most common form of arthritis, can affect the shoulder joint, leading to pain and stiffness. Rheumatoid arthritis, an autoimmune condition, can also cause shoulder pain. (1, 4)
4. Bursitis: Inflammation of the bursa, a small sac of fluid that cushions the shoulder joint, can lead to significant pain, particularly when moving the arm. (1)
5. Shoulder Impingement: This occurs when the shoulder blade exerts pressure on the underlying soft tissues when lifting the arm. This can cause pain and limit the shoulder's range of motion. (3)

Treatment Options

Managing shoulder pain often requires a combination of methods specific to the pain. Here are some common recommended treatments:

1. Rest and Activity Modification: Reducing or modifying activities that aggravate the shoulder can help alleviate symptoms and prevent further injury. (3) Talk to one of the many educated and licensed Franciscan Health Fitness Centers Chesterton Personal Trainers on a modified exercise plan that will work best for you.
2. Physical Therapy: A structured physical therapy program can strengthen the muscles around the shoulder, improve flexibility, and restore range of motion. Specific exercises maybe recommended based on the underlying condition. (3)
3. Medications: Over-the-counter pain relievers like ibuprofen or acetaminophen can help manage pain ease and inflammation. In some cases, doctors may prescribe stronger medications or corticosteroid injections to reduce inflammation. (4)
4. Surgical Interventions: When conservative treatments fail, surgery may be necessary. Common surgical procedures include arthroscopy to repair torn tendons or ligaments, and shoulder replacement surgery for severe arthritis. (4)          
5. Heat and Cold Therapy: Applying ice packs can reduce inflammation and numb the area, while heat packs can relax and loosen tissues, promoting blood flow to the area. (1, 3)

Preventive Measures

Preventing shoulder pain involves maintaining shoulder health through proper habits and practices. Here are some tips and tricks for keeping your shoulders pain-free:

1. Exercise Regularly: Engage in regular exercises that strengthen the shoulder muscles and improve flexibility. Focus on balanced workouts that avoid overuse of any single muscle group. Look for the many Group Exercise Classes we offer freely to our members every day for that consistent exercise.
2. Maintain Good Posture: Poor posture can strain the shoulder muscles and joints. Be mindful of your posture when sitting, standing, and performing activities.
3. Use Proper Techniques: Whether you’re lifting weights, playing sports, or doing household chores, using the correct techniques can prevent unnecessary strain on your shoulders. If you have any questions, always ask one of our FHFC fitness representatives on proper equipment techniques to prevent further injury.
4. Take Breaks: If your activities involve repetitive shoulder movements, take regular breaks to rest your shoulders and avoid overuse injuries.
5. Stay Hydrated and Eat Healthily: Good nutrition and hydration can support muscle and joint health, reducing the risk of injuries and conditions like arthritis. Talk to our very own Registered Dietitian, Krystal Twardy, on creating healthy eating habits through nutrition counseling.

Shoulder pain can be a debilitating condition, but understanding its causes, knowing how to treat and ways of prevention can lead to better management and quality of life. If you experience persistent shoulder pain, consult with a healthcare professional to determine the underlying cause, and develop an appropriate treatment plan.

References:

1. Mayo Clinic. Shoulder Pain. Link
2. Harvard Health. Ouch! Shoulder Pain and How to Treat It. Link
3. Harvard Health. Shoulder Pain. Link
4. AAOS. Shoulder Pain and Common Shoulder Problems. Link