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Relieve Shoulder Pain

Posted by on May 8, 2013 in Self Care Tidbits | 0 comments

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A common cause of shoulder problems is pain of the tendon, a cord that attaches to the muscle or the rotator cuff, which helps with circular motion.

A sac of fluid under the highest part of the shoulder is called the Subacromial Bursa. After completing activities such as painting, playing a sport or lifting something you may have soreness.

The joint socket is shallow, which allows a wide range of motion in the arm. The main joint in the shoulder itself is formed by the shoulder blade and arm bone. The rotator cuff keeps the shoulder steady as the arm moves and is made up of four muscles that surround the arm.

How does the rotator cuff get hurt?
Resting on top of the shoulder is the supraspinatus muscle. Because of the position between the bones, this muscle is most often injured. As the tendon becomes sore or swollen, it can begin to be pinched between two different bones. The fluid that acts as a cushion may be damaged as well.

How do I know the rotator cuff is hurt?
When the rotator cuff is hurt, you can feel it in the front or outside of the shoulder. The pain seems to be worse when you lift something above your head or even raise your arm. The simplest task may be difficult with this pain. You may also be wakened at night because of the pain.

What can I do to help the pain?
Pain relieving strategies such as rest should help. You should not strain the shoulder by lifting anything heavy, but normal activity may continue.

With special exercises, normal function can be restored. Range of motion exercise is the first step in rehabilitation. By rotating your shoulders in large circles, when bended over, you can help avoid serious damage to the rotator cuff which is called frozen shoulder. After completing a range of motion exercises resistance exercises using rubber tubing or light dumbbells are next. After that weight machines may be used.

What exercises should I do?
Range of motion. Stand up and lean over so you are facing the floor. Let your sore arm dangle straight down. Draw circles in the air with your sore arm. Start with small circles and then draw bigger ones. Repeat these exercises 5 to 10 times during the day. If you have pain stop. You can try again later.

Rotator cuff strengthening. Use a piece of rubber tubing for these exercises. Stand next to a closed door with a doorknob. Loop the tubing around the knob. With your hand that is closest to the door, bend your arm at a 90 degree angle and grab the loop of the tubing. Pull the band across your tummy. At first, do one set of 10 exercises. Try to increase the number of sets as your shoulder pain lessens. These exercises should be done every day.

Upper extremity strengthening.  As your pain goes away, try adding a general upper body weightlifting program using weight machines or free weights. Lie on your right side. With a weight in your left hand and your forearm across your tummy, raise your forearm. Keep your elbow near your side.

What else can I do to help this injury heal?
Blood flow to the tendon or bursa can be helped by doing aerobic exercises. This will help in reducing soreness and smokers should quite so that more oxygen can reach the injured area.

Eat cherries for pain, garlic for inflammation and drink lots of water.

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